A set of exercises with a gymnastic stick. Exercise with a stick for children

Gymnastic stick helps to stabilize the load on the body and the distribution of weight, but it makes it possible to carry out more effective and diverse training. If you refer yourself to people who do not tolerate routine and monotony, then this is for you.

Among all the subjects for exercise, the gymnastic stick is the most accessible and versatile inventory. In addition, to do an exercise with a stick, it is not necessary to buy it. We have more than that. You just clean your stick of everything that is superfluous and use it, rejoicing that you did not spend a ruble on your trainings.

Benefit

The complex of exercises with a stick can be called with a clear conscience general developing. It gives you the ability to pump up the buttocks, thighs, arms, press, chest, calves, but anything! In addition, it is used in various forms of combat as a weapon.

And the second convincing fact is to dispel all doubts and stimulate interest in such exercises: the famous Gwyneth Paltrow is engaged with a gymnastic stick! This method of losing weight was "appointed" by Tracey Anderson - one of the best coaches in Hollywood. Therefore, we take an example from it and begin!

Standing position

In order to do this exercise with a stick, stand up, legs spread on the width of the shoulders, put a stick on your shoulders. Turn the body to the left, legs and pelvis remain in place. We return to the starting position. Turn the body to the left. We return.

The next exercise. Stand up, stick up. Tilt the body to the right, return to the starting position. Lean to the left, return. The stick moves in a vertical plane.

In the same position, bend forward, while bending the maximum in the back (in the thoracic and lower back), the back of the neck is one line, the legs are straight. Raise your hands up and forward, maximizing the stick back. Return to the starting position.

In order to make the following general development exercises with a stick, you need to stand in the same position. Only the inventory should be right in front of the chest. Bend towards the right leg, it is advisable to put a stick in front of her on the floor. Return. Do the same with the left foot.

In the same position, hold the stick down. Lean forward with her, straight back, look straight ahead. Pull the stick to your chest, bending your arms, keep the shoulder blades, while the elbows are pointed upwards and sideways. Lower the stick and return to the starting position.

Put a stick in front of you vertically on the floor, put your hands on it, keep your hands straight. Bend, bent in the back, forward, lean on a stick. Perform light springy rocking, increasing the deflection. Return.

Seated position

Doing this exercise with a stick, you need to sit down, push out your straight legs, keep the projectile on your shoulders. Body tilt forward, keeping your back flat. Make springy lungs rocking forward, while increasing each time the slope. Return to the starting position.

In the same position, turn the housing to the right side. Lift up the stick, turn the case to the left. Stick the stick on your shoulders. Then exercise in the opposite direction.

The lying position

Doing this set of exercises with a stick, you need to lie on your stomach, spread your legs to the width of your shoulders. You should hold a stick in your hands, extended forward. Raising his head, raise his hands. Stick a head, then put it on your shoulders. The upper part of the hull should be raised as high as possible, while maximum bending, in this position, stay for 5 seconds. Return to the starting position.

In the same position, hold the stick under your buttocks behind your back. Hands raise up, and the upper part of the body to raise and bend, pulling his chin up. In this position, stay for five seconds. Lower the chest to the floor and return to the starting position.

There is another set of exercises with a gymnastic stick. You need to lie on your back, holding together straight legs, keep the stick in front of your chest. Raise it up and bend your knees in the knees, then pull them to your chest. Legs hold through the stick, then straighten them up, putting the stick on the floor behind. Raise the pelvis up. Lower it to the floor. Bend your legs, gently pulling them to your chest, and then raise the projectile. Conduct in the opposite direction of the legs through the stick. Return the arms and legs to the initial position.

The development of flexibility

The next exercise with a stick is aimed at developing flexibility. You have to stand up, holding the projectile in front of you. It must be rotated in the vertical plane to the left and to the right until the arms cross. Begin lifting the stick higher and, as a result, perform the exercise in the horizontal plane above the head.

Stand up, stick down. It needs to be lifted up, hands to get behind the back, and to lower a stick behind itself downwards. Raise it up and return to its original position.

Get up in the same pose. Pull up the stick, put your hands behind your back, and then lower it behind you. Raise the right bent leg and reach for the projectile with your fingers. Put your foot on the floor, then pick it up and reach for your stick with your fingers. Put your foot on the floor, lift the shell up, then return to the starting position.

Stretching

You need to lie on your back, put your feet at shoulder level, while holding the stick in front of you. Put it on the floor to the right of you, unfolding your hands, while trying to keep the shoulder blades. Return the projectile to the initial position, and then put it on your left. Return to the starting position.

A set of exercises with a gymnastic stick also presupposes the following classes. Stand on the knee of the right foot, take the straight left to the side, holding the stick on the shoulders. Turn the case to the left. Lean toward the second leg, keeping the back straight. Straighten the case. Return to the original position. Repeat with the other leg.

Children's classes

Children with impaired posture should be registered with an orthopedist and receive the necessary treatment - massage, physiotherapy exercises, swimming, manual therapy, sparing regimen, orthopedic aids and other types of conservative treatment.

With toddlers, classes to develop posture are always conducted in a playful form. Children are offered to chop firewood, ring the bell, bend the back. You can ask to crawl under a tight rope, walk along the line, move any thing on your head. Very useful for these guys swimming: in natural water in the summer, in the pool - in the winter. In addition, there are special exercises for children with a stick.

Complex for kids 4-6 years old

More complex exercises are designed for children of this age. For example, such general development exercises with a gymnastic stick:

• Ask the baby to reach up with his stick in them, taking a breath and rising to his toes. On exhalation you need to drop your hands.
• Take a stick at a distance slightly wider than the shoulders. Raise your hands with her and lower them by the head. This exercise should be repeated 4 times.
• Being on your back with a stick in your hands, you need to simulate a bike ride.
• Sit with your legs crossed, straighten your back, bend your hands to hold a stick. Turn left and right, while straightening your hands.
• Go through the low narrow bench with your head straight and stretched out, with your hands apart. Repeat several times.