Tip 1: What are exercises with a gymnastic stick
Tip 1: What are exercises with a gymnastic stick
With gymnastic stick it is possible to carry out a whole complex of exercises for stretching, adjusting the posture, press, etc. With this projectile it is possible to be engaged successfully in the home, the main thing is to know some rules.
Gymnastic stick - a projectile, accessible to everyone. With its help, you can work out almost all muscle groups, adjust your posture, develop mobility in the joints, etc. In addition, you can train with a stick without leaving home. And what are the exercises with this projectile?
Rules for doing exercises
Before proceeding with the implementation of the complextraining, you need to do a warm-up. In this capacity, running and jumping with a skipping rope proved to be a good one. At first, you should not make too sharp movements and try to do it to the maximum: there is a danger of injuring untrained muscles and joints. The amplitude of movements in exercises with a gymnastic stick should be increased gradually, ultimately loading the muscles at the very last stage of the repetition. A good indicator of the effectiveness of training is a slight pain in the muscles after class. To avoid difficulties with proper digestion and not to face insomnia, you need to practice two hours after eating and no later than two hours before bedtime.Complex of training with a gymnastic stick
The most simple exercises with a gymnastic stickare in turns by the body, slopes right-to-left, forward-backward. You can perform them both from the sitting position, standing and lying down. Stand up straight, putting the stick in front of you. Bend down, leaning on the projectile with straight hands. Run two or three springy rocking the body up and down. Stand on one foot, putting a stick on the toe of the second leg, which is on weight. It is necessary to keep the balance of the stick as much as possible, without touching it with your hands. After this, change the leg. To complete the attacks, the projectile should be taken with both hands and kept at the level of the hips. After lashing one leg forward, unfold the body with a stick in the opposite direction. Alternate on both sides. Lie on your stomach, clutching the projectile in your outstretched hands. Slowly tear off the body from the floor, firing a stick by the head and laying it on your shoulders. After bending, stay in this position for a few seconds. After returning to the IP.Turn to the back, keeping the straight legs together, and stick in front of the chest. Raise the projectile upward, while bending the legs in the knees and pressing them to the chest. Pass the legs through the stick and pull them up so that the projectile is behind your back. Put it on the floor and, leaning on the hands, perform a "birch". Now take a stick in your hands and return to the PI by running your legs through the stick in the opposite direction. And complete the training complex with stretching exercises. Stand up straight, putting a stick on the floor in front of you. Bend over to the projectile, lift it up and, with your hands behind your back, lower it behind you. Again, lift it up and return to the IP. Go to the back, holding the stick in straight arms outstretched. Turning her hands, put her on the floor to her right, trying not to tear the case off the floor. Go back to the IP and repeat the exercise in another direction.Tip 2: How to remove fat in the lumbar region
Noticeable fat deposits in the lumbar region -A serious reason to do your figure. Special physical exercises, an active lifestyle and proper nutrition are the ingredients of your success.
You will need
- - A gymnastic hoop;
- - gymnastic sticks;
- - dumbbells;
- - Band-rubber;
- - a gymnastics roller;
- - subscription to the gym;
- - DVD with training;
- - access to the Internet.
Instructions
1
Twist the gymnastic hoop around the waist. Start with 10-15 minutes a day and bring the duration of classes to 30-40 minutes. This exercise can be performed 4-5 times a week.
2
Do an exercise with a gymnastic stick(even a smooth shovel holder or something similar will do). Stand in the original rack: the legs are shoulder-width apart, the stick lies on the shoulders, like a rocker arm, the arms are located along the shell on both sides. Carry the torso of the body in different directions, alternating with the corners of the body. Leave these exercises for 10-15 minutes.
3
Take a dumbbell, picking the best for youWeight, and take the starting position: the legs together, the feet are parallel to each other, one hand holds the projectile, the second supports the back of the head. Tilt in different directions. In this exercise, the oblique muscles of the press, which are also responsible for the beautiful waist, work.
4
If to an available gymnastic stick youget a second, you can make a simple and effective home simulator. From both ends, securely connect the projectiles with bandage rubber. Step on one of the sticks and place the other on your shoulders, bending over 90 degrees. Gradually straighten out, then again make a slope. Depending on your physical fitness, the number of bands of bandages can range from two to ten.
5
Get a subscription to the gym, where, under the guidance of an experienced trainer, you will be able to do exercises on special simulators that will be focused on the development of the muscles of the back.
6
As effective methods for combatingfat deposits in the waist area, choose fitness, stretching, pilates, etc. Sign up for a sports group or at home, following video instructions from the Internet or from a DVD.
7
Do not forget to monitor the diet, exclude sweets, fatty and flour products from it. Eat more fruits and vegetables, drink enough water, limiting the consumption of salt.
8
Lead an active lifestyle: replace, if possible, driving a car, walking, cycling, running, doing morning exercises, etc.
Tip 3: Exercises against stoop
Slouch is not only able to spoil the externalview, but can eventually lead to serious problems with the back. For this reason, it is necessary to get rid of it in time, and this can be achieved with the help of simple exercises.
Exercises to strengthen the muscles of the back
The main reason for stoop lies in the weakMuscles of the back in comparison with the pectoral muscles. That's why in the fight against this disease it is very important to strengthen your back. One way to do this is to do push-ups on the floor every day. Bend your elbows with your hands to the floor, and place your feet on the width of your shoulders. Perform as many push-ups as your physical preparation allows, dividing the total by 3 approaches. At the same time it is very important to keep the back straight, without bending in the waist. Helps to strengthen the muscles of the upper back and exercise with dumbbells. Pick up suitable dumbbells for your weight, bend your knees slightly and tilt your body forward, bending your back. While inhaling, divide your arms with dumbbells in different directions, and on exhalation - finish the movement, removing the shoulder blades. Do this exercise 3 times 10 times. After a week, you can increase the number of repetitions up to 15 times. After that, lay your back on the floor and follow the standard bridge. To do this, bend your knees, and put your hands behind your head, placing them across the width of your shoulders, and put your hands on the floor. Transfer the weight of the body to the feet and palms, while lifting and bending the whole body. Lock this position for 10 seconds, then take the original position. If your physical shape allows, repeat this exercise at least 10 times. Turn to the abdomen and stretch your arms along the trunk. Tear your legs and shoulders off the floor, arching your back. Lock this position also for 10 seconds, then smoothly sink to the floor. Repeat the exercise 9-14 times.Exercises to straighten the spine
Take the gymnastics stick, stand straight andput your feet to the width of your shoulders. Tightly press the stick to the shoulder blades and make corners to the right and left at least 20 times in each direction. Each turn in this case must necessarily be done by inhaling, and returning to the starting position - to exhale. To level the spine, firmly press your back against the wall and stand in this position for 5-10 minutes. All this time the shoulder blades should be brought together. This exercise should be performed daily, and even better - in the morning and in the evening. In order to get rid of stoop, constantly monitor your posture, not giving yourself indulgences - then the effect will not take long. In addition, properly arrange your workplace so that the height of the table and chair match your height, otherwise the back will be directly problematic. Even during watching TV, put a tight roller under the upper back so that it remains straight.Tip 4: How to drive excess weight
The desire to get rid of excess weight there are many. But, after trying a variety of diets, a person after a while again returns to the original form. Try to find a beautiful figure with the help of a circular training, while simultaneously reviewing your gastronomic habits.
You will need
- -gemonastic stick;
- - dumbbells (start with a weight of 1.5 - 2 kg).
Instructions
1
Be sure to eat for an hour and a half before training. Try to choose for eating complex carbohydrates - grain bread, muesli, pasta from durum wheat.
2
3
Get up in the starting position - legs on the widthShoulders, keep the gymnastic stick, lowering your hands with a straight grip. On inspiration, pull the stick to the chest, while diluting the elbows and upwards. On exhalation, return to the initial position. Repeat 20 times. Keep your back straight when performing the exercise.
4
Standing in the starting position, take a direct gripGymnastic stick. Holding your back straight, bend over your exhalation and roll the stick with sliding movements along the front of the thighs to the middle of the shins. Repeat 15-20 times.
5
6
Standing straight in the starting position, hold onShoulders with both hands gymnastic stick. Taking a step forward, sit down so that the angle in the knee in front of the standing leg is 90 degrees. Standing behind the leg, raise 2-3 cm above the floor. After pushing the leg in front, return to the starting position. Repeat starting from the other leg.
7
8
Hold the gymnastic stick with both handsshoulders, stand straight, feet shoulder-width apart. Sit on your breath as if sitting on a chair, straining the buttock muscles. Go back on exhalation and repeat 20 times.
9
Lying on the floor, put your hands behind your head. Bending the right leg, try to reach the right knee at the same time with your left elbow. Return to the starting position, repeat with the other leg. Do the exercise 30 times. You can breathe at the same time arbitrarily.
Tip 5: Fitness in the country, or exercises with a shovel
Good in the country: fresh air, soft grass carpet. It's a sin to miss the opportunity to train muscles, correct the figure. Did not they catch sports equipment? Do not you know - there are a lot of them at the dacha: a shovel, a rake, bottles of water of different capacities. To begin the exercise to work out the buttocks, abdomen and lateral muscles.
You will need
- The garden shovel.
Instructions
1
Exercise 1.Put the shovel in front of you, hands holding it at the chest level. Legs shoulder width apart. Slant left, leaving the right hand on the instrument, and the left pull to the left knee, mentally fixing how the muscles stretch from the side. Do not bend the right leg. Change hands. Repeat 15 times in each direction.
2
Exercise 2.Hold the instrument horizontally, with a grip on top, arms slightly wider than shoulders. Legs shoulder width apart. To lift the shovel upward, feeling the stretching of the lateral muscles, slowly lowering. Repeat 10-20 times.
3
Exercise 3. Legs shoulder width apart. Holding the tool horizontally, we put it on the shoulders, just below the neck. We start walking, vigorously sweeping the heel back, trying to get it to the buttocks. Mentally fix the tension in the muscles of the thighs and buttocks. Repeat for each leg 12-18 times.
4
Exercise 4. Lopata in front of you vertically. Lean on it with your hands and swing your legs sideways, as high as possible, letting the heel up. Exercise on the muscles of the thighs. Repeat for each leg 10-15 times.
5
We put the shovel vertically. Holding on to her with the most extended arms, to bend downwards, the back is parallel to the ground. Give the tip of the shovel forward, and pull the pelvis back. Feel the stretching of the back muscles. Repeat 10-15 times.
