An approximate outdoor switchgear complex for the preparatory part of the lesson (with a gymnastic stick)

Rules for performing exercises with a gymnastic stick

When performing a set of exercises with a gymnastic stick, it is important to follow a certain list of rules:

• If the gymnastic stick is held in front of you and all movements are directed in this direction, it is recommended to bend your arms at the elbows. The stick should be located opposite the collarbone, held with a wide grip.
• If you need to straighten your arms completely, then it is important to place the gymnastic equipment in line with the floor surface, and your legs at shoulder width.

  

• When lifting the stick, your arms must be kept extended opposite each other.
• If the equipment is held in bent arms, then it is recommended to lower the object below the line of the shoulder blades.
• If you need to hold a gymnastic apparatus with your arms wide apart, then when performing an exercise of this type, your arms must be bent.

II. ORU with a gymnastic stick.

III.
Exercise to restore breathing “On the horizontal bar.” Standing, feet together, hold the hoop (gymnastic stick) in both hands in front of you. Raise the stick up, rise on your toes - inhale, lower the stick back onto your shoulder blades - long exhale while pronouncing the sound “f-f-f-f-f-f”. Repeat 3-4 times.

Sedentary game “Everything is the other way around.”

Children stand facing an adult.

The teacher rhythmically changes the position of his hands, and the children perform the same movements, only in reverse:

hands back - hands forward;

arms up – arms down (along the body);

arms forward (extend) – arms back (draw);

lower your arms along your body - raise them up;

move your arms back - stretch them forward;

right hand up, left hand down - right hand down, left hand up.

Walking in a column one at a time.

CARD No. 42

JULY complex No. 2.

I. Walking while stepping over cords (on one side of the hall)

and running while jumping over bars or cubes
(on the opposite side of the hall)
. Walking and running in all directions.

II. ORU with a hoop.

III. Breathing exercise “Let’s blow on your shoulder.”

IP: standing, arms down, legs slightly apart. Turn your head to the left, make your lips a “tube”, and blow on your shoulder. Head to the right - exhale through a tube. Head straight - inhale. Then lower your head, chin touching your chest, and take a calm, slightly deep exhalation. Head straight - inhale. Raise your face up and blow again through your pursed lips. Repeat 2-3 times. Blow on one shoulder, blow on the other. The sun was hot for us during the day. We will blow on our chests and cool our chests. We'll blow on the clouds and stop for now. Then we’ll repeat it all again – one, two, three, four, five.

Walking in a column one at a time.

CARD No. 43

JULY complex No. 3.

I. Walking in a column one at a time, performing tasks for the arms - to the sides, on the waist, behind the head; walking and running in all directions.

II. Outdoor switchgear without items

III. Game "Clapping".

Children move freely around the hall (playground).

On one clap from the driver they should jump, on two clap they should sit down, on three clap they should stand up with their arms raised up (or any other movement options)

All children depict some kind of action, for example, playing the accordion, riding horses, etc. The driver guesses the action being depicted. If the driver does not guess correctly, then he loses. The children tell him what they did and come up with a new action. The driver guesses again.

Then the driver is selected, the game is repeated.

Walking in a column one at a time.

CARD No. 44

JULY complex No. 4.

I. Walking in a column one at a time, changing the tempo of movement at the teacher’s signal - with small mincing steps for frequent blows of the tambourine, wide free steps for rare blows of the tambourine. Walking and running in all directions.

II. ORU with a large diameter ball.

III. Game "Frogs".

Jumping along the cord, at the teacher’s signal: “Frogs!” - jump into the swamp.

Breathing exercise “Semaphore”

Sitting, bring your legs together. Raise your arms to the sides and slowly lower them down with a long exhalation and pronouncing the sound “s-s-s-s-s”. Repeat 3-4 times.

Walking in a column one by one

CARD No. 45

AUGUST complex No. 1.

I. Walking in a column, one at a time, completing the teacher’s tasks: at the signal: “Stork!” stand on one leg, bending the other, arms to the sides; then walking again; to the signal: “Frogs!” sit down, put your hands on your knees.

Walking and running in all directions.

II. ORU with a gymnastic stick.

How to hold a stick correctly

It is important to hold the gymnastic stick correctly, regardless of the chosen set of exercises with this equipment.

There are several main starting points:

• ahead;
• above you with straight arms extended upward;
• in front of the chest, slightly lower relative to the level of the collarbone, while the arms should be spread at the elbows and hold the object;
• behind the head, resting on the shoulders below shoulder level;

  

• behind the back on the bends of the arms at the elbows;
• behind the back parallel to the waist line;
• behind the back above the waist line;
• at hip level with arms down.

Outdoor switchgear with a gymnastic stick (7th grade)

The following exercises are suitable for the age group in question:

• The starting position is a stick behind the head, a basic stance. Take your left leg back, lift the stick up, bend back. Bend to the left. Return to the starting position, lift the stick up. Next, lower it behind your head and repeat everything in the other direction. Repeat five to six times.
• Starting stance: legs apart, stick down. The left hand rises up, make several springy tilts to the right. Return to the previous position and repeat on the other side. Do it five to six times.
• Starting position: sit down, hold a stick under your knees. Bend your elbows and rise up. Return to the starting pose. Repeat four to six times.

How to do exercises - basic rules

It is important to start a set of exercises with a gymnastic stick with a warm-up. The duration of the warm-up should be at least 10 minutes. It is recommended to warm up with a small amplitude and little effort. Tasks with gymnastic equipment are performed on a count from 4 to 8.

It is recommended to increase the number of approaches, as well as the amplitude of actions, evenly and gradually. The movements must be performed while exhaling.

Warm-up exercises:

• jumping with a skipping rope;

  

• jumping in place without the use of sports equipment;
• running in place;
• light stretching and warming up all muscles using bends, turns, and squats.

A set of general developmental exercises with a gymnastic stick in pairs No. 1

I. I.p. – standing opposite each other at a distance of four steps, holding the stick vertically by the upper end with your right hand

1 – run and change partners’ places before the stick falls;

2 – the same with reverse shift.

II. I.p. – the same, stick vertically in the right hand with a grip in the middle, with support from the left below

1 – partners throw a stick up above themselves, run to change places, catching the stick before it falls;

2 – the same with reverse shift.

III. I.p. - the same, stick vertically in the right hand

1 – pass the stick to a partner with a throw;

2 – catching a stick with the left hand;

3 – passing the stick to the left hand;

4 – repeat count 1.

IV. I.p. – the same, for the first numbers, the stick is vertically in the right hand with the support of the left, for the second numbers the stick is in front vertically on the right, with the right hand grasping the upper end 1 – for the first numbers, throw the stick vertically upward above you, for the second numbers leave the stick vertically; 2 – run and change partners’ places until the sticks fall to the floor;

3-4 – repeat the same with the actions in reverse order.

V. I.p. – the same, the stick downwards with a grip at the ends 1 – for the first numbers, throwing the stick along a high trajectory, for the second numbers, the same along a low one;

2 – catch a stick;

3-4 – repeat the same with throws in the reverse order.

VI. I.p. – standing facing each other, gripping the stick at the bottom front by the ends

1 – swing the left leg back, bend forward;

2 – straighten up in an i.p. position;

3-4 - the same on the other leg.

VII. I.p. – standing with your back to each other, a stick behind your head with a grip on the ends 1 – squat on your left, right leg forward;

2 – straighten up in an i.p. position;

3-4 - the same on the other leg.

VIII. I.p. - Same

1 – left swing to the left;

2 – lunge to the left, stick up;

3 – push the left stand on the right, left leg downwards;

4 - attach.

IX. I.p. - Same

1 – for the first numbers, swing the left foot to the left; for the second, swing the right one to the right;

2 – for the first numbers, lunge to the left, for the second, lunge to the right;

3 – for the first numbers, push the left stand on the right leg, left downwards to the left, for the second, push the right stand on the left leg, right downwards to the right;

4 – place your feet in a standing position;

5-8 – the same in the other direction.

X. I.p. – standing with your backs to each other, gripping the ends of the stick at the top

1 – for the first numbers, bend forward, for the second numbers, lie on your back first;

2 – somersault of the second ones back – face the first numbers.;

The same with changing the positions of partners.

XI. I.p. – standing with your backs to each other, gripping the stick from behind by the ends

1 – jump forward;

2 – –― ׀׀— back;

3 – –― ׀׀— to the left;

4 – jump to the right.

A set of general developmental exercises with a gymnastic stick in pairs No. 2

I. I.p. – standing facing each other, stick forward with a grip on the ends

1 – forward tilt;

2-3 – springy slopes;

4 – straighten up in i.p.

II. I.p. – standing with your backs to each other, holding the stick behind your head, gripping the ends

1 – left lunge, stick up;

2 – return to IP;

3-4 - the same on the other leg.

III. I.p. – standing facing each other, stick forward with a grip on the ends

1 – forward tilt;

2 – springy slope;

3 – squat;

4 – straighten up in i.p.

IV. I.p. – standing with your back to each other, legs apart, stick up with a grip on the ends 1 – for the first numbers, bend forward, for the second, lie on the back of the first; 2 – i.p.;

3 – the same for the second numbers, for the first to lie on the back of the second numbers;

4 – straighten up in i.p.

V. I.p. – sitting facing each other, legs apart with support on the feet of partners, the stick forward with a grip on ends 1-2 – for the first numbers, pull the stick towards you, lie on your back, for the second, bend forward;

3-4 – the same with a change in the actions of the partners.

VI. I.p. – for the first numbers, lying on your stomach, gripping the ends of the stick up, for the second, standing with your legs apart and bending forward, gripping the ends, the first numbers are located between the legs of the second

1-2 – for the second numbers, pull the stick with force towards yourself, lifting the first ones, for the first numbers, jump with support on your hips;

3-4 – accept i.p.

Do the same with changing the IP. partners.

VII. I.p. – for the first numbers, lying on your back, the stick on the shoulder blades with a grip on the ends, for the second, standing on the side of the partner’s head, legs apart, with a grip on ends 1-2 – with an effort, lift the partner to a vertical position;

3-4 – return to IP.

VIII. I.p. – for the first numbers, lying on your back, the stick forward with a grip at the ends, for the second, standing from the side of the head of the first, stand up with a grip at the ends

Flexion and extension of the arms in support.

Do the same with changing IP. partners

IX. I.p. – standing facing each other at a distance of two steps, gripping the ends of the sticks below

1 – for the first numbers, squat the stick forward, for the second squat the stick forward with the right end up touching the middle of the stick of the first numbers;

2 – spring squat with a change of partners’ actions;

3 – repeat count 1;

4 – straighten up in i.p.

X. I.p. – squat facing each other, stick forward with a grip at the ends

1-4 – jumps on two in a circle to the left.

When and how to train

The number of exercises included in a set of exercises with a gymnastic stick should be regularly increased. It is also recommended to increase the duration of classes due to the number of approaches. In this way, the effectiveness of exercise is maintained, since the muscles are able to adapt to the proposed load in a short time.

With sufficient load, there should not be significant pain, however, the first session may provoke the appearance of painful sensations in the muscle tissue - this is the norm. After subsequent exercises, the occurrence of unpleasant sensations in the muscles indicates excessive load, in which case it is necessary to adjust the set of exercises, choosing the most comfortable load.

It is not recommended to exercise before bed, as such physical activity provokes sleep problems. You should eat no later than an hour before class. If physical activity with a gymnastic stick is performed for the purpose of losing weight, then the interval between physical activity and food intake should be increased.

The best time for classes is the morning.

How to work with a gymnastic stick correctly

This simple sports equipment, familiar from school days, helps increase the effectiveness of training. A gymnastic stick allows you to evenly distribute the load across different muscle groups. In addition, it can be used to add variety to sports activities.

But beginners who do not have a sufficient level of physical fitness should be careful with the stick. If you do not follow the technique of using gymnastic equipment, you may encounter various injuries. Therefore, it is necessary to figure out how to use it correctly for classes.

To perform exercises with a gymnastic stick, two types of grip are usually used:

• Straight. It won’t be difficult to master: you need to take the projectile so that the back of your hand faces up. In this case, it turns out that the brush completely covers the stick.
• Back. It is also called an underhand grip. You just need to change the position of your palms in the opposite direction: now the back side looks down, and the fingers are on top.

The appropriate grip type is determined by the exercise being performed at the moment. It can change several times during one workout.

Before starting the exercises themselves, experienced athletes recommend taking time to warm up. Running, jumping rope, bending, turning the torso, head, arms and legs are perfect for warming up.

It is also worth choosing the right time for exercising with a gymnastic stick. Such training, like any other type of physical activity, is best not done too late. In this case, there is a risk of experiencing insomnia. Therefore, if a lesson is scheduled for the evening, it should end no later than a couple of hours before going to bed.

As for nutrition, it is better not to have a heavy lunch before starting training with a gymnastic apparatus. A light snack is good, it will charge you with energy and prevent you from running out of energy quickly. But if you still have a hearty meal, then you should not start training earlier than two hours after it.

Since exercises with a gymnastic stick are a more difficult option than without it, it is important to correctly assess your strength and not overwork yourself. You don’t need to give the maximum load right away, it’s better to increase it gradually

You must independently choose the number of repetitions of each exercise depending on your level of physical fitness. But all athletes advise starting with ten.

Exercise technique

Body rotations

When performing rotations of the body, it is necessary to fix the pelvis, hips and feet in a certain position, without movement.

When performing the exercise, the following muscles are involved:

• press;
• back;
• shoulder joints.

  

Performing body turns:

1. The gymnastic apparatus lies on the shoulders.
2. Arms are bent.
3. The body turns smoothly in each direction one by one.

With good preparation and endurance, the number of turns in each approach should be increased.

Body tilts to the sides

You should lean to the side using one of two methods.

One way is as follows:

1. Gymnastic equipment is placed on the shoulders.
2. Your arms should be bent.
3. The body tilts to the left, then to the right.

It is forbidden to strain the neck muscles, as tension in this area interferes with the work of other muscle groups.

Body bends with a different grip on the gymnastic apparatus:

1. The gymnastic stick is grabbed with both hands using a wide grip.
2. The action is performed together with the object, one hand is lowered down, the other is raised up.
3. The body tilts down, it is important that the stick is positioned vertically.
4. The exercise is repeated in the same way, bending in the opposite direction.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Body bends forward

When performing, a body position is used in which the gymnastic stick is on the shoulders.

Performing forward bends:

1. The initial position of the body is accepted.
2. The body leans forward as much as possible.
3. The chin looks exclusively straight, and the body muscles should be tense.
4. Next, the body is tilted back, the back should be without deflection.

Lunges and squats

Exercises with lunges and squats are performed with a rear grip, holding the object in front of you.

Performing lunges and squats:

1. Any leg of your choice is fixed in place, the other leg is extended forward as far as possible.
2. The stick is held in one of the suggested ways.
3. In this body position, a slow squat is performed.

   

4. Next, the forward leg is moved back in the same way - again a slow squat.
5. The exercise is performed with the other leg in a similar way.

Exercises while lying on your stomach

Exercises from a prone position are included in the complex of exercises with a gymnastic stick.

Step-by-step exercise:

1. Pull the stick forward.
2. The arms are raised as high as possible in the upward direction.
3. The head rises.
4. The gymnastic apparatus is brought to the shoulders.
5. The chest rises, this position of the body is maintained for as long as possible.

There is an exercise performed in the same position called the boat. When performing this exercise, the projectile is held with your hands along the edges of your feet. It is necessary to simultaneously stretch upward, making a maximum deflection of the body.

Exercises while lying on your back

“Birch” is the most popular exercise from the supine position.

The “birch tree” is performed like this:

1. The arms are straight, the stick is held with a wide grip.
2. You need to pull your legs towards your chest, bending them at the knees, and pass the exercise under your buttocks.
3. The hands with the apparatus are lowered to the floor, the legs are straightened, and it is important to pull the toes up.
4. The legs slowly fall.
5. Next, you need to repeat the exercise in reverse order.

Flexibility and stretching exercises

A set of flexibility and stretching exercises includes training with a gymnastic stick.

This training includes a list of tasks using various positions:

1. Sitting. To perform the exercise, the arms with the apparatus should be straightened. The legs are straight, resting on the feet.
2. Bends while standing. Place your legs wide, the stick should be grabbed from behind and parallel to your shoulder blades. It is necessary to bend in each direction while simultaneously swinging your torso with an average amplitude.
3. Turns . In a standing position, the gymnastic apparatus is placed in front of the body, arms should be straight. It is necessary to turn the stick so that the arms are crossed alternately in different directions.
4. Bringing your arms back . In a standing position, the projectile must be held from below. Hands should be raised and placed back behind the head. Then take the initial position of the body.

Exercises with a gymnastic stick for the abdomen and sides

Girls and women strive to develop activities in such a way that they have the maximum impact on problem areas. Most often they become the stomach and sides. You can get rid of fat deposits in these areas if you regularly perform exercises with a gymnastic stick for weight loss.

In this case, all attention should be directed to developing the abdominal muscles. The complex assumes the following loads:

• Exercise No. 1. Sit on a gymnastic mat, lie on your back. Hands with a projectile are extended upward. Lift your head and chest while holding the stick over your shoulders. Stay in this position for three to four seconds, return to the original position. You need to try to raise your head and chest as much as possible.
• Exercise No. 2. Now you need to roll over onto your stomach. Take your hands with the stick back and place them on your buttocks. Lift the apparatus and torso, trying to bend your back as much as possible.
• Exercise No. 3. Great for working the oblique abdominal muscles. Sit on the mat, try to spread your legs as wide as possible, do not bend your knees. Raise your hands with equipment above you. Bend towards the opposite foot while rotating the apparatus. That is, the end of the stick closest to the right hand should touch the left foot and vice versa.
• Exercise No. 4. Take a supine position again. Do not bend your knees, bring your feet together. Hands with gymnastic equipment are located in front of the chest. Bend your legs at the knees and move under it. Then straighten them again, the stick should be under the buttocks. Raise your pelvis above the floor. Then perform the entire sequence in the opposite direction, moving your legs under the projectile so that it is again located above the chest.
• Exercise No. 5. To lose weight on your belly and sides, turning your torso with a stick to the sides is perfect. You can perform it both from a standing and sitting position. It is necessary to keep your back straight and your lower body motionless.
• Exercise No. 6. Performed from a supine position. The projectile is located under the buttocks. Raise your torso to the same position as when performing the “birch tree” stance. From this position, bend your torso forward, that is, raising your legs in front of your head. Hands with a stick remain on the floor at this time.
• Exercise No. 7. Legs together, hands with the apparatus lowered. Lunge forward, bending your back as far as possible and moving your arms in the same direction. Repeat for each leg.

Exercises with a gymnastic stick for weight loss allow you to achieve impressive results even at home. This sports equipment is good because it is accessible to absolutely everyone, and also, unlike bulky exercise equipment, it takes up little space. But the stick is not inferior to them in terms of effectiveness, you just need to practice with it regularly.

Gymnastics with a stick for children

Gymnastics with this sports equipment is useful and effective for children. It has a beneficial effect on the spine. To prevent problems with the spine, you should regularly perform morning exercises using a stick.

Recommended list of exercises for children with a gymnastic stick:

1. The stick is fixed in a vertical position. The child grabs the object with his hands and climbs up, then slowly falls down.

   

2. The stick is held in the hands behind the back. Bend forward with the body, it is important to reach for the feet.
3. Walking with a gymnastic stick behind your back on your shoulders. Hands can be on the object or straightened.

Lesson summary on physical education. On the topic: “Open switchgear complex with a gymnastic stick and bench.”

Lesson summary on physical education.

On the topic: “An open-air switchgear complex with a gymnastic stick and a bench.”

Target:

teach general developmental exercises with a gymnastic stick and climbing on a gymnastic bench.
Objectives:
1.
educational:
improve the skill of performing general developmental exercises with a gymnastic stick;
climbing on a gymnastic wall and bench, in the same and opposite ways; formation of the student’s social role, test yourself for assimilation of the requirements for shoes and clothing in gymnastics. 2. developing:
develop coordination abilities;
to form correct posture in general developmental exercises with a gymnastic stick. 3. educational:
to cultivate strength, dexterity;
promote the formation of a sense of responsibility and collectivism in the outdoor game “To your flags” Equipment:
gymnastic bench, gymnastic stick ~20 pcs.
Lesson progress: 1. Preparatory part (10-12 min)
Org.
Entering the hall, lining up, greeting, communicating the objectives of the lesson. Right! 1.2! In a detour to the left, march one at a time! (Make sure you stay in line and follow the teacher’s requirements. Maintain a distance of 2 steps.) Varieties of walking and running.
1.Put your hands on your belt, on your toes, march!
(Rise higher on your toes, back straight)
.
2.Put your hands behind your back, on your heels, march! (Walk on your heels, do not lean forward)
.
3. Place your hands to your shoulders, on the outside of the foot, march! ( Straight back, walk on the outside of the foot)
4. Place your hands on your belt, “Cock walk”
(Raise your leg higher.)
5. Hands freely, take a step and clap under your foot.
( Raise our leg higher, clap directly under our leg)
6. Easy run, run march!
(The tempo is average.)
7. With a shin whip, march!
(Pull back the toe)
8. Run forward, march!
(tempo is average). Exercise to restore breathing
with 1-2 arcs outward, arms up, inhale.
Exhale using 3-4 arcs inwards with your arms downwards. ORU with a gymnastic stick. 1.
I. p – stick below 1 – left back on the toe, stick up.
2-i. p. 3-4 - also on the right (Leg straight, bend more, look up) 2.
I. p - stand legs apart, stick behind the back, on the bends of the elbow joints.
1 – turn the body to the left. 2 – i. p 3-4 - the same forward. (More turn, legs straight, look forward.) 3.
I. p - the same 1 - bend back 2 -i.
p 3-4 - the same forward (Deeper tilt, legs straight) 4.
I. p - stick at the top 1 - step to the right 2 - turn the body to the right 3 - spring turn 4 - i.
p (More turn, look in the direction of the turn) 5.
I. p – stick in front 1 – swing left to right hand 2 – i.
p 3-4 – the same with the right. (Swing higher, leg straight, foot touching the stick) 6.
I. p – stick below, shoulder width apart, with an overhand grip.
1 – raise the stick up, sit down. 2 – lower the stick down, stand up 3-4 – the same (Arms straight, more squat). 7.
I. p – stick below, overhand grip 1 – jump legs apart.
2 – i. p 3-4 – the same (Higher jumps).
In the column, one at a time, behind the guide, bypassing, march!
We go through and set up our poles. 2. Main part (20-25 min)
Exercises with a gymnastic bench and wall 1. Climbing in the same way
(The pace of movements is slow. First the right (left) arm, then the right (left) leg.)
2. Climbing in the opposite way
(First the right ( left) hand, then left (right) leg.) Game “Day and Night”
3. Final part
(3 min)
1. Construction 2. Lesson summary 3. D/Z

Exercises with a gymnastic stick for certain diseases

Exercises for osteochondrosis

There is a set of tasks with a projectile for osteochondrosis. When choosing a set of such exercises, it is important to take into account age and physical fitness.

Exercises for the purpose of therapeutic therapy should not be performed with overexertion, otherwise the therapeutic effect will be reduced. It is important to control your condition and sensations during training.

Standard set of exercises for osteochondrosis:

1. The object rises above itself , then moves to a position in front of itself and falls down.
2. The stick in your hands is placed behind your head , your hands must be lowered as low as possible to the lower back. The projectile should be raised as high as possible behind your back, moving your arms further away from the body. Next, bend forward, while retracting the abdominal muscles.
3. Crossing your arms with a projectile in your hands. Tension should appear between the shoulder blades. Slowly straightens the right arm to the side. The exercise is repeated with the left hand.

Recommendations for performing the complex for osteochondrosis:

• It is recommended to exercise daily.
• The execution time is any, the only requirement is to complete it no later than a few hours before bedtime.
• It is important to monitor your breathing during exercise.
• If your health is favorable, it is recommended to gradually increase the load.
• If there is discomfort and pain when performing a certain task, it should be excluded from the complex or replaced with another similar one.
• During exercise, it is recommended to regularly measure your pulse, avoiding its excessive increase.

Exercises for flat feet

Exercises using a gymnastic stick help in the treatment of flat feet.

A set of exercises for treating flat feet:

1. Rolling an object with your feet. The exercise is performed standing or sitting, the stick rolls over the surface. Next, the exercise is repeated with both legs simultaneously. The duration of the task is 10 minutes.
2. Walking across. The object is placed across the foot, in its middle. This is how the steps are completed. This exercise is most effective in treating transverse flat feet.
3. Walking along a stick. The stick is positioned parallel to the feet, lengthwise. Steps are taken forward with your toes, then starting with your heels. This exercise is most effective in the treatment of longitudinal flat feet.

Outdoor switchgear with a gymnastic stick for the senior group

As children grow older, the nature of the exercises can become somewhat more complex. The following are recommended:

• At the beginning of the exercise, lower the stick down. Lift it forward. Turn the projectile so that your right hand is at the top. Unfold it horizontally and place it behind your head. Initial stance. Stick forward. Turn the projectile vertically (left hand up). The stick is ahead. Initial stance.
• Starting position: lower the stick down, holding it with an overhand grip. Step to the right, lift the projectile up. Squat, place the stick under the knees. Initial stance. Step left, projectile up. Squat, place the stick under your knees. Initial stance.
• Beginning: the projectile is on the chest, arms must be bent at the elbows. Sit down, put the stick forward. Return to the starting pose.

Sets of exercises with a gymnastic stick

Exercise therapy complex

Therapeutic exercise should be performed in the complete absence of pain; the effect of the exercises is achieved with absolute rest and relaxation of the spine. The exercise therapy complex effectively increases the level of emotional state, helping to improve your health faster.

When performing exercise therapy, a gymnastic stick helps distribute the load on the body; such exercises can be done not only in special rooms, but also at home or on the street.

The exercise therapy complex with a gymnastic apparatus includes 4 main exercises, which are further supplemented by other tasks:

1. An easy warm-up to warm up all muscle groups.
2. Standing with your legs spread wide, your arms with the object are extended forward in front of your body. Holding the stick in front of you, make rotational movements in different directions, 12 rotations must be made in each direction.
3. Standing, legs spread wide, holding the stick in your hands, it is important to grab the ends of the object. The projectile is alternately brought from a horizontal position to a vertical position. This must be repeated 12 times.
4. Using the same starting position, the outstretched arms with the projectile are raised while taking a deep breath, and lowered while exhaling. This exercise is repeated 4-6 times.
5. Standing, hands with the object raised up. As you inhale, the body bends at the waist; you need to touch the floor with the stick. As you exhale, the initial position of the body is assumed. The task is repeated 6 times.

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Outdoor switchgear complex with gymnastic stick

A set of general developmental exercises with a gymnastic stick is necessary to maintain health, well-being, and strengthen muscles. The outdoor switchgear complex consists of body movements, with the recommended amplitude and speed of execution.

The use of a gymnastic stick in the outdoor switchgear system allows you to develop coordination and maintain body tone. These exercises are suitable for people of any age and different levels of physical fitness. Adults can perform complexes of any complexity, taking into account the health status of a particular person.

Exercises with a gymnastic stick for a standard group:

1. Holding the object down, you need to put it in front of you, turning it so that one hand is down. The stick should lie horizontally. Then they turn again so that the right hand is down.
2. Feet shoulder-width apart, stick held near the chest. Then they bring the object forward and do a squat. Then they stand up, returning to the starting position.
3. The legs are spread, the object is held in the hands near the chest. Raise the stick, tilt to the left, then to the right.
4. The object is lowered down using an overhand grip. They take a step to the side and raise the stick up. Then you need to sit down and place the object under your knees. Repeat the exercise, taking a step in the other direction.
5. The gymnastic stick is placed on the chest, arms are bent at the elbows. Perform a squat while placing the stick forward. Return to the original position.
6. They bring the object back and move their leg behind their back, while raising the stick up, bending their back, standing up and bending to the right. The exercise is repeated in the same way, abducting the left leg and leaning to the left.
7. The stick is held at the bottom of the back. Bend deeply forward and place the object in front of you on the floor surface. They stand up to their full height, then bend down again and pick up the object from the floor.

A set of exercises with a gymnastic stick as part of a fitness training
When using an outdoor switchgear complex with a gymnastic stick for training, you should take into account the age category of the group. It is necessary to pay attention to the personal characteristics of each person when selecting specific exercises. This complex is performed both in a group and individually.

Using all of the above exercises with such gymnastic equipment as a stick, it is possible to create your own individual training program. Exercises are selected according to interests and level of physical fitness. It is important that the training takes place without overexertion and pain and brings only positive emotions.

oru complex with a gymnastic stick. educational and methodological material on physical education (grade 1) on the topic

General developmental exercises are movements of individual parts of the body and torso or their combinations, performed at different speeds and amplitudes, with maximum or moderate muscle tension. In the preparatory part of the classes, open-air training is carried out to adapt the body of the students to more complex and intense work. These guidelines show outdoor switchgear with apparatus, with gymnastic apparatus, on a gymnastic wall, in pairs. Each complex has its own characteristics in terms of terminology and presentation of exercises.

RECOMMENDATIONS FOR CARRYING OUT ORY WITH A GYMNASTIC STICK

Demonstration of exercises with a gymnastic stick is carried out sideways to the practitioner, or in a 45-degree turn if the movement of the stick is performed forward, backward, or behind the back.

The exercise is told according to the position of the stick, for example:

“Close stance, stick up”, “Stick to the right”, “Stick on the shoulders”. If a stick is placed forward on the floor as a support, or as an imitation of a support, it is said: “Stick forward, with the free end to the floor.”

Participants are placed at such a distance so as not to touch each other when performing exercises.

1.I. p. – basic stance, stick behind the head. 1. – Left leg back, stick up, bend over.

2. – Lean to the left. 3. – Straighten up, stick up. 4. – I. p. The same in the other direction. Repeat 5 - 6 times.

2. I. p. – legs apart, stick at the bottom with a grip at the ends. 1 – 3. – Left hand up, springy tilts to the right. 4. – I. p. The same in the other direction. Repeat 5 - 6 times.

3. I. p. - main stance, stick at the bottom behind. 1 – 2. – Lean forward, place the stick on the floor behind you. 3 – 4. – Straighten up. 5 – 6. Lean forward, take a stick. 7 – 8. – I. p. Repeat 7 – 8 times.

4. I. p. - legs apart, stick at the top. 1 – 3. – Bend back, hold the stick in your left hand, touch the floor with the free end. 4. – I. p. Repeat 4 – 6 times.

5. I. p. - lying on your stomach, holding the stick below your back with a grip on both ends. 1 – 2. – Slowly bend over, moving the stick upward with straight arms. 3. – Hold. 4. – I. p. Repeat 4 – 6 times.

6. I. p. - lying on your back, arms forward, stick horizontally. 1 – 2. – Place your legs between your hands, the stick behind your back (stand on your shoulder blades). 3. – Hold. 4. – I. p. Repeat 4 – 6 times.

7. I. p. – basic stance, stick with one end in the left hand, the other on the floor near the left foot. 1. – Leaning on a stick, squat on your left leg, your right leg straight forward (“pistol”). 2. – I. p. The same on the other leg. Repeat 4 – 6 times.

8. I. p. - the main stance, the stick stands vertically and is held with hands. 1.– Let go of the stick, swing your left foot over it. 2. – Catch the stick – and. n. The same for the right leg. Repeat 4 - 6 times.

9. I. p. - squat, stick under the knees. 1 – 3. – Bending your elbows, stand up. 4. –I. n. Repeat 4 – 6 times.

10.I. p. – main stance, stick in front. 1. – Throw the stick up. 2 – 3. –Sit down, catch the stick with both hands. 4. – I. p. Repeat 4 – 6 times.