The gymnastic stick has become a versatile sports tool. Classes with her are carried out in various workouts, including strength aerobics and remedial gymnastics. This accessory serves to develop many motor functions, for example, coordination of movements when rotating a stick. Some elements of this art came to gymnastics from martial arts systems, where the pole is a weapon of defense and attack. To get started, you need to master a few simple exercises.
It is necessary
- - wooden or steel hollow stick ("bodybar");
- - consultation with a trainer.
Instructions
Step 1
Seek advice from an experienced trainer so that you do not make gross mistakes while exercising with a gymnastic stick - sometimes it can be difficult to relearn. Ask for a list of simple exercises.
Step 2
Try to hold the sporting implement in different ways. Top grip: The back of the hand is facing forward. Bottom grip: the hand is turned outward. Reverse grip: the hand pivots inward. Different grip: the right hand holds the stick from above, and the left one from below (unless other options are described in the gymnastics instructions). When doing the exercises, perform the grips that are suitable for the particular case - this is the only way to correctly perform all the necessary movements.
Step 3
Learn a few simple spins at home with a light bodybar stick. Start repeating all the exercises 5-10 times, then do them at least 20 in one go. Take a sitting position, and hold the bodybar with two outstretched upper arms. Begin to rotate the stick (and at the same time straight arms) in a horizontal plane. Rise slowly on your toes; while continuing to rotate, return to the starting position. The stick must constantly spin like a helicopter propeller.
Step 4
Exercising with a bodybar will help to develop not only various muscle groups, but also become an element of breathing exercises. The rhythm of movements must necessarily coincide with breathing. Take a straight position with feet shoulder-width apart. Inhale and raise your arms while holding the stick with both hands.
Step 5
Lift the left end of the implement (exhale); draw a circle in front of the chest (inhale), after which the bodybar returns to its original position (exhale). The end of the stick turns to the right (inhalation), the tool outlines a circle and returns to its original position (exhalation). Please note: with continuous rotation of the gymnastic apparatus, the arms should always be straight.
Step 6
It will take more time to learn how to rotate the gymnastic stick in the hand. Try doing what is called a small circle: stand up straight with your feet together and your right arm on your side. With your left hand, grab one end of the stick and pull it out to the side. The rotation will begin with tossing the implement with the index finger; after that, the movement of the bodybar is accompanied by a twist of the hand - gravity and inertia will help you. Try to describe circles from the starting positions "stick up", "stick forward".
Step 7
Extend the circumscribed circle from the stick up position. The tool is fixed in the hand and seems to extend your forearm; it should rotate in the face plane only in the elbow joint. Then make circles in front of your hand, bending it at the elbow.
Step 8
Of course, the art of spinning with a stick involves many other, more complex skills. Do not be discouraged if the first time you train with a bodybar without proper dexterity - this is compensated by the regular attention of a competent trainer and constant training.
