Complex of ORU with gymnastic stick: exercises, features and recommendations

Sports loads are of paramount importance for maintaining good health. They not only promote blood circulation and accelerate metabolism, but also help develop children's reaction, coordination, strengthen muscles, ligaments and tendons, which will help in the future to avoid many traumas and lead a full life. But this is the goal of all parents who care about their babies. Therefore, many decide to apply a set of general development exercises for the successful physical development of their children.

They represent certain movements by the trunk and separate parts of the body, which are performed under the guidance of an experienced leader controlling their speed and amplitude. They can be performed with moderate or maximum voltage. Sometimes various objects are effectively used. The most popular gymnastics sticks, as this props helps to maximize the use of different muscle groups, without making the load excessive. Such exercises train the body engaged in more serious sports complexes.

How to hold a stick?

In order for the exercises in question to bring the expected benefits, it is important to perform them correctly. In particular, you need to know the basic ways of holding a gymnastic stick. Among them:

• Ordinary grip. In this case, the stick should be held in two ends so that the rear side is directed forward.
• Hvat from below. Opposite to the previous one.
• Narrow grip. The projectile should be held with both hands. At the same time, they should be placed side by side.
• Reverse grip. Hands need to be turned outward, and hands to direct forward.
• Different grip. When the hands hold the stick with two different grips.

Features of the exercises

When carrying out general development exercises, as a rule, various objects are used for the purpose of burdening, for the development of coordination, and also simply to interest those involved. Gymnastic stick is used as a limiter. It specifies their direction, amplitude, can be used as a support.

It is sensible to conduct general development exercises together with a partner or even two. This provides additional opportunities to adapt the exercises to a particular audience. So, interaction with a partner can both facilitate the task of training, and complicate it. But the main thing is that it significantly improves the emotional atmosphere of the class.

How to dose an ORU complex with a gymnastic stick? A table of the duration of an exercise, drawn up for a specific group, will help determine this question. To take into account the actual physical training of those involved, as well as the objectives of the classes, the sex and age of the people with whom work is being done.

If it is a question of individual occupation, it is necessary to check the pulse, monitor the general state of health, and focus on the feeling of fatigue that arises in the trainers. And how to act if the class is a class? The coach can stop the exercise in case it is hard to carry on further it all together.

When carrying out strength exercises very quickly, a feeling of fatigue sets in, so you can continue to perform them while the forces remain. At the same time, this is unacceptable when it comes to endurance classes. Especially if those involved are beginners.

The load should be regularly increased, but it should be done gradually.

Some recommendations

There are certain features of how to show ORU on gymnastics with a gymnastic stick. For example, demonstrate exercises are necessary, standing sideways to those who are engaged, or by turning to them at an angle of forty-five degrees. Instructions for changing movements should be given, based on the position of the stick. As a rule, an ORU with a gymnastic stick is performed for 8 accounts.

It is important that all practitioners stand apart from each other at a distance that would ensure them freedom of movement during the exercise.

The benefits of such exercises

Why is the complex of ORU with a gymnastic stick considered so important for the physical development of people? They affect absolutely all muscle groups. In addition, the use of a gymnastic stick promotes the development of coordination.

Many celebrities also apply the ORU exercises with a gymnastic stick in order to keep their body toned. For example, a fan of this kind of workout is Gwyneth Paltrow. He is also preferred by one of the most sought-after Hollywood coaches - Tracy Anderson.

Exercises for the little ones

Playing sports with young children requires special efforts. Specialists propose to apply the following outdoor switchgear with a gymnastic stick:

• First you need to hold the projectile at the bottom. Put the stick forward. Expand it so that the right hand was at the bottom, and the left one at the top. Turn the projectile horizontally. Turn vertically, right hand at the bottom, left - at the top. Repeat seven to eight times.
• The main rack is as follows: the grip is from above, the projectile is held down. Step right, stick up. Return to the starting position again. Step left. Initial position. Repeat eight times.
• The initial posture: arms bend in the elbows, the projectile to hold at the chest. Go down, stick forward. Return to the original position.

Exercises for the middle group

For older children, use the following ORU with a gymnastic stick:

• The initial rack: feet to spread the distance of the foot, the shell to keep a wide grip at the bottom. Raise the stick up and reach after it, lower it and smoothly return to the initial position. Repeat from four to six times.
• First, put your feet apart from each other, take a stick on your chest. Bring it forward, sit down. Get up and go back to the starting position. Repeat five times.
• The initial posture: put your feet at a distance from your shoulders, keep the projectile at your chest in your arms, bent at the elbows. The object must be lifted up, tilted to the right (in the next circle to the left), straightened. Return to the original rack again. Repeat five to six times.

ORU with gymnastic stick for the senior group

When children grow up, you can somewhat complicate the nature of the exercises. Recommend to do the following:

• At the beginning of the exercise, lower the stick down. Raise it forward. Expand the projectile so that the right hand is at the top. Expand it horizontally and wind it behind your head. The initial rack. Stick forward. Expand the shell vertically (left hand at the top). Stick ahead. The initial rack.
• Starting position: put the stick down, holding it with the grip on top. Step right, the projectile lift up. Squat, stick placed under the knees. The initial rack. Step left, shell up. Squat, stick under the knees. The initial rack.
• Beginning: projectile on the chest, hands must be bent at the elbows. Sit down, stick forward. Return to the initial position.

Exercises for 1 class

For school children, an ORU with a gymnastic stick can be somewhat complicated.

• The beginning: the basic rack, a stick to get behind the head. Then you should take your left foot back, raise the projectile upwards, bend backwards in the back, stand upright, bend to the left. Rectify again and take the original rack. Repeat the same in the other direction.
• Put the legs apart, the shell to take a wide grip. Lift one arm in turn and make springing slopes to the sides. Do not bend back too much.
• Stand in the main rack, keep the projectile at the bottom behind. Then you should bend forward, put it on the floor behind your feet and stand upright. Bend over, pick up the projectile and return to its original position.

For older children

ORU with gymnastic stick (Grade 3):

• The initial rack: a shell at the top. Take a step to the right and turn the body to the right, sprung to the side. Go back to the main desk. Repeat the other way.
• The basic posture: put your legs apart, keep the projectile behind your back, bending your arms in your elbows. Bend over backwards. Take the original rack. Bend over.
• The initial rack: a projectile in front. Make a swing with your left hand to the right. Return to the main posture. Do the same with your right hand.

ORU with gymnastic stick (Grade 7)

For the considered age group, the following exercises are suitable:

• The initial posture is a stick behind the head, the main stand. Take your left leg back, raise the stick up, bend back. Bend over to the left. Return to the starting position, raise the stick up. Further - to lower it by the head and repeat everything in the other direction. Repeat five to six times.
• The initial stand: the legs are apart apart, the stick below. The left arm rises, making a few springing slopes to the right. Return to the previous position and repeat the other way. Run five to six times.
• The starting position: sit down, hold the stick under the knees. Bend your arms in elbows, climb. Return to the initial position. Repeat from four to six times.

Generalization

General development exercises with a gymnastic stick are an excellent opportunity to accustom your child to sports, strengthen him physically and instill a love for such loads. How can a teacher organize a process and organize an ORU with a gymnastic stick correctly? Tables specially developed by trainers and teachers for certain groups of children, provide substantial assistance in this. Thanks to them it is possible to understand how much time to devote to this or that exercise, which complexes should be avoided for certain categories of dealers, taking into account their gender, age and individual needs.

A gymnastic stick is an excellent option for studying with objects, but you can use others. There are many alternative options, such as a ball, a rope, a mace, a gym staircase or a bench. If a child for some reason uncomfortable to work with one of them, you can try to apply any of the above.

Also sometimes there is debate about what is better: group sessions or individual? It is difficult to answer unequivocally, because every child is unique. Someone will benefit more if the coach will work with him individually, carefully monitoring the performance of all exercises. It is more comfortable for others to work together with other children and even train in pairs. This can give confidence, spur a sense of rivalry, which in the end will help achieve better results. Therefore, you can choose the type of classes only by focusing on the individual characteristics of a particular child. It is this approach that will help to make the right decision and painlessly instill a love for the child in sports activity. Do not waste time thinking. Dare!

Take care of the health of your children - this is a good investment in their future happy life!