Gymnastic stick stabilizes the distribution of weight and load on the body, but at the same time, it allows for more diverse and effective training. Agree, the word "diverse" here is very handy, especially if you belong to the category of people who do not tolerate monotony and routine, because among exercises with objects, the gymnastic stick is the most versatile and accessible inventory. By the way, for exercises with a gymnastic stick, you do not need to spend money on inventory: we have more than one of these tools, you simply "clean" your stick of broom remnants and use it, being proud that you did not spend a penny on your training.
Benefit
Exercises with a gymnastic stick can be called with a clear conscience general development. With it you can pump the hips, buttocks, press , arms, calves, chest, what else do we have ... In addition, the same wand is used in many martial arts as one of the weapons. And, if the sword is a samurai's privilege, then any shepherd can use the stick.
And one more convincing fact to dispel all doubts and stimulate your interest in a set of exercises with a gymnastic stick: Gwyneth Paltrow is engaged precisely with such a gymnastic stick. And "appointed" her a way to lose weight one of the best coaches in Hollywood - Tracy Anderson. So, take an example and on brooms!
Exercises
We will perform the 10 most effective exercises with a gymnastic stick.
- The legs are parallel, we hold the stick in our hands. Inhale - on the rise of hands, exhalation - we lower the stick by the head to the level of the scapula - 10 - 15 times.
- We take a stick in the palm of the hand to the level of the chest and begin the rotational movement forward and backward.
- We remove the stick back, fix it with elbows, perform corners turns.
- The stick is held vertically parallel to the back: the left arm is at the lower tip, the right hand is on top. Perform tensile down movements. This exercise works through the muscles between the shoulder blades. We change hands and continue.
- We hold the stick with a wide grip on the thighs level, start for ourselves, lower it and return it. Change one position dynamically to another. We alternate sides - right and left hands.
- We set the stick back, fixing it with elbows. We hold the tips of the stick in our hands, we carry out the slopes to one side and the other.
- Falls - a stick at the hip level in both hands. We make a thrust forward and turn with a stick in the opposite direction. We alternate to both sides.
- Stick ahead at the hip level. We wind one leg back, raise our hands above our heads, return our foot to the place and do squats, stretching our arms forward. We execute, alternating legs.
- We rely on the stick, which we have in the center in front of our feet. Lean forward and stretch. We take a breath and repeat the exercise at a dynamic pace.
- We become feet on a stick and walk along it. We study the small muscles of the foot.