Exercise on the Swedish wall: possible options. A set of exercises on the Swedish wall for children

The age of actively developing computer technologies limited the activity of children. Now it is not so easy to force the child after school to go for a walk on the street and hang on the bar. But such exercises are simply necessary for a growing organism. The smart parents decided this question simply: they began to install the Swedish wall of the house. A universal trainer lures even the laziest children, forcing them to hang on the crossbeams. And any exercise on the Swedish wall - this is a proportional load on all muscle groups, and, most importantly, due to them it is possible to avoid the development of scoliosis.

Range of applications

A home sports projectile opens a lot of possibilities, developing the sport activity of the whole family. In addition to elementary pull-ups, the complex of exercises on the Swedish wall includes exercises aimed at strengthening the muscles of the hands, back, press and buttocks. Thanks to the wall projectile and perseverance, one can achieve enviable flexibility for the surrounding body.

The sports trainer will be very interesting and to small children. Manufacturers offer children's complexes for kids, which consist of a Swedish wall and all kinds of sports equipment: ropes, gymnastics rings, rope ladders and horizontal bars.

The advantages of such a projectile are significant:

• Healthy spine in the whole family;
• Regular exercise even in rainy weather;
• The development of a healthy lifestyle for children;

To ensure that training is safe, they should be supervised by their parents.

Warm up

Any exercise on the Swedish wall should begin with the preparation of muscles, that is, warm-up. This can be turning the head to the right and left by the chin to the shoulder for three counts. Then you can make the head tilt in both directions, trying to reach the ear to the shoulder.

Since in the complex on the simulator the hands are involved, it is necessary to stretch the muscles of the hands and shoulder joints well. For this you can use the sports wall. It is necessary to become to the left of the projectile and with your right hand to rest on the perpendicular crossbar. In this position, it is necessary to turn the trunk to the left, and there should be a feeling of stretching in the region of the right shoulder. A similar work is done on the left side. Brushes are well warmed up if perpendicular to the ladder put the palm and lean against the shell with your fingers, trying to get the center of the palm of the walls.

Buttocks are prepared for the main exercises by alternately tipping each leg to the ladder (90 degrees to each other) and further tilting the trunk to the toes.

Strengthening the back

Exercises on the Swedish wall for children are able to form a beautiful posture. For adults, they help relieve tension after a day's work.

Lesson 1. Stand with your back to the simulator, grab for the highest possible height of the crossbar. At the same time, you can help yourself by getting up one step and hang on your outstretched arms. Slowly bending the legs in the knees, raise them to the trunk and delayed for a couple of seconds, lowered to the starting position. Do 10 repetitions. Here work hands, back and press.

Lesson 2. The starting position is similar to the first exercise, but just stand facing the wall. The body is tightly pressed to the simulator. Trying to tear off the legs from the wall, it is necessary to let the lower back take them back, while the abdomen and head are on the same straight line. In this exercise, the gluteal and lumbar muscles work.

Lesson 3. Exercise on the Swedish wall resembles the movement of a pendulum. The point of support is the trunk, hands, head, and the legs move from side to side.

Embossed abdomen

There are wall models, which include a bench. Thanks to it you can diversify the complex of exercises. But even if it is absent, then it is still possible to work the abdominal muscles, the bench only complicates the exercises on the press on the Swedish wall.

The lower abdomen can be loaded with usual lifts of the legs in a hanging position. Or, focusing on the elbows, if there is a special device. In the second variant biceps and triceps are well used. You can start with 10 repetitions and three cycles, between which a break does not exceed 1 minute.

If you place the bench at an angle to the wall, then it becomes possible to work the upper and medium press. For this, the trunk lifts are made from the "lying" position, the legs are fixed at this time. On exhalation with the arms folded behind the head, the trunk should be raised until the stomach touches the straight muscle of the thigh. When performing this task, the back should be slightly rounded.

Classes for women

If the girl's goal is to lose extra pounds, then one can not get by on one of the Swedish walls. In addition to reducing caloric intake, cardio-operations are necessary: running, jumping, fast walking. And if you combine active workouts with occupations on a home projectile, the effect will be achieved more quickly.

Exercises on the Swedish wall for women can include the above-mentioned training sessions, in addition, they are recommended to supplement and other options. For example, girls can practice push-ups with their legs raised: they include the pectoral muscles, the shoulder muscles. The starting position is: hands on the floor, the legs are fixed between the bars of the stairs. To begin with, you can perform the exercise on the first crossbar, then gradually increase the angle of elevation by raising the legs higher. Hands should be on the width of the shoulders, palms - deployed inside.

The work of the buttocks

The initial position - standing on the second crossbar facing the wall, holding both hands at the crossbar at the chest level. The work can be complicated by weighting agents. The right leg is retracted and keeps in suspense, like a stretched string. The left leg makes a move, standing on the bar, standing on the crossbar, falls down and returns to the position parallel to the floor. Then the load changes. The complex is performed in an amount of 20 times for each limb. The minimum number of cycles is 3 approaches. Everything depends on the physical preparation of the person.

Children's workout

If for adults the lessons on the home simulator are aimed at achieving some results, the exercises on the Swedish wall for children (rocking on the rings, climbing the rope and the ladder, jumping over the mat and the grid) have a positive effect on the development of the muscles of the growing organism.

Doctors insist on the need to relieve the load from the spine after every forty-minute sitting sessions. Usual hovering on rings or a horizontal bar extends the spine, preventing the development of scoliosis. Parents should definitely check that the exercise on the Swedish wall kid finished cautiously, not jumping off sharply.

Fizkultminutka for the child:

• Standing facing the trainer at arm's length, grab the crossbar at the chest level, place the legs on the width of the foot. Slowly lower your back and head down. There is sprain in the thoracic spine.
• The starting position corresponds to the first exercise, only the capture of the crossbar occurs below (somewhere in the second stage). The feet are still. Buttocks tend to back, hands and feet are in a long position.
• Standing with his left side to the wall, he will grab his left hand by the step so that the angle in the elbow is 90 degrees. Now slowly bending to the left, hip to the right, it is necessary to grab the upper crossbar with your right hand straight.

Exercises with the Swedish wall in this complex should be repeated 10 times each.

Security measures

During classes with the child, a soft foundation is a mandatory requirement. It can be a mat, a mattress, a rug. Before the exercises and after classes, the room needs to be ventilated. Do not start work on the simulator with the children in moments of emotional overexcitation, as the concentration of attention is reduced, and this is fraught with injuries.

It is possible to interest a child in doing physical exercises by performing exercises with him in turn. It is good for the background to include music or come up with a game story.