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You probably also enjoy exercising with a stick and are looking for variety in your exercises. One of the types of exercise is to exercise with a stick. This method will create variety in training. What are the benefits of exercising with a stick? What wood can you practice effectively with? What movements can be done with a stick?
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Stay with us in this article to tell you everything about exercise with a stick and its benefits and introduce the best movements that can be done with a stick.
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Which stick or rod can you exercise with? Broom stick or barbell bar?
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with both! The barbell bar, which is one of the main tools in bodybuilding, can be a full body training session by itself! But can other tools such as a broom stick replace the barbell bar? Yes; If your stick is clean and light, it can also be used for practice.
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Have you ever heard the name “Pilates stick”? Pilates stick is a long, relatively thin and light stick that has many uses in Pilates. You can get this wood from the market. This stick can be a kind of weightless barbell with which you can do a series of strength exercises. Exercises with this stick are simple and without weight pressure.
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What are the benefits of exercise and exercise with wood?
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If you have a clean and light wood (if the handle is even, there is no problem) you can do various exercises with it. Wood can also be considered as a sports equipment and sports with wood will definitely have various advantages and benefits.
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Strengthen muscles
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Exercise with a stick can be considered a light strength exercise, because by performing various movements and exercises, you can engage the muscles of the arms, head, abdomen, and lower body and strengthen these muscles.
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Save time with multi-joint exercises
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Exercises performed with a stick are mostly multi-joint exercises, such as squats, deadlifts, or reverse lunges. During these exercises, different muscle groups and joints are involved, and you challenge several muscles at the same time.
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Low pressure and safe
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Exercise with a stick will be very low pressure; Because the wood is not heavy and you only focus on correct movement technique when doing exercises with wood. So if you have an injury or for any reason you like to exercise lightly, training with a stick will be a great option.
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Varied and interesting exercises
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Sports can always surprise us and bring excitement and charm to the training program by creating variety in the exercises! This time with wood! Exercise with a stick includes a variety of exercises, and because these exercises are new, they will definitely excite you.
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burning calories
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The calorie burn really depends on your training and diet plan, but if the trainer makes the stick exercise high-pressure and a combination of aerobic and strength training, it will burn a lot of calories. The same calorie-burning exercises will eventually lead to weight loss.
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Introducing exercise with sticks to involve different parts of the body
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Now we teach some exercises with sticks to engage different parts of your body. With these exercises, you can focus more on the muscles you want.
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1. Stick exercise for abs and arms
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- Spread your feet about shoulder width apart;
- Place the stick on your shoulders and bend your knees slightly (sit almost like a squat);
- Without moving your legs, turn left and right, being careful not to turn too much or move suddenly.
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Do this exercise for 30 seconds and for 3 sets.
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2. Exercise with a stick for the back and arms
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- Like the previous exercise, sit with your legs shoulder-width apart and slightly on your knees;
- Place the stick on your shoulders;
- Keep your back straight and begin to rotate from side to side as in the previous exercise, but this time in fewer and shorter movements. In other words, just move the trunk;
- At the same time as you turn the waist slowly, bring the hands forward and back;
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Do this exercise for 30 seconds and in 3 sets.
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3. Stick exercise for back, stomach and arms
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- Spread your legs and lean forward;
- Hold the stick with both hands and turn the trunk from one side to the other by slightly bending the knees;
- Do the rotation very slowly and at a low speed, without putting pressure on the waist.
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Do this exercise with a stick for 40 seconds and for 2 sets.
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4. Exercise with sticks for legs
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- Spread your legs shoulder-width apart;
- Place the stick on your shoulders;
- Raise your right leg as high as you can and hold for a few seconds;
- Then do the same movement with the left leg.
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Do this exercise for both legs in 3 sets.
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5. Exercise with sticks for legs and stomach
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- Spread your feet a little more than shoulder width apart;
- Tightening your abs, bend your right leg all the way up, (just like the picture) as if you want to reach the tip of the stick;
- Then do the same exercise for your left leg.
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Repeat this exercise for 40 seconds with alternate legs.
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6. Exercise with a stick for back flexibility
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- Spread your legs shoulder-width apart;
- hold the stick with both hands and in front of your feet;
- Bend your back straight forward as far as possible and bring the stick forward;
- Try to stay in this position for about 30 seconds.
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Repeat this exercise with a stick for 3 sets.
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7. Exercise crunches with a stick for the stomach
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- Lie on your back on the floor (on a soft mat), stretch your arms behind your head, hold the stick with both hands;
- Try to do a crunch (sit-down), but also raise the stick while standing up;
- Then get up.
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Repeat this exercise for 40 seconds.
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8. Side exercise with a stick
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- Lie on your back and hold the stick with both hands above your stomach, both feet flat on the ground;
- Bend your left leg and bring it into the stomach, you also curl into the stomach a little like a crunch movement;
- so that the stick in your hand touches your left knee;
- Repeat the exercise with the right leg.
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Do this exercise for 40 seconds with alternate legs. If you can do it in 2 sets.
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9. Aerobic exercise with sticks
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- Spread your feet a little more than shoulder width apart;
- Hold the stick with your hands and bring it in front of you, then move your legs back and forth alternately by moving the stick up and down as shown in the picture;
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Repeat this exercise with a stick for 30 seconds and for 3 sets.
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10. Exercise of raising the leg with a stick
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- lean on the stick with your left hand and place your right hand on your waist;
- Now raise the right leg;
- Then do the same for the other leg;
- Pay attention not to raise your leg too much at first, but after the first set try to raise your legs more.
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Repeat this exercise 8 times for each leg in 3 sets.
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Other exercises that can be done with a stick
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As we said, the variety of sports with a stick is great and you can do many exercises with a stick and increase the effects of those movements.
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- Squat with stick
This exercise is like doing barbell squats; Except that there is no weight on the bar and you are doing a light squat. Squat with a stick is effective on the legs and hips; In addition, placing the stick on your shoulders also engages your abdominal muscles. - Deadlift with stick
Deadlift with a stick also helps to build strength and balance equally in both legs. Using a barbell for this movement is a great way to learn how to lift with a barbell correctly. - Walking lunges with shoulder press
This compound (multi-joint) exercise increases your heart rate, increases total body strength, and greatly improves neuromuscular coordination. It might sound easy, but just try it to see how hard it is to keep your balance during walking lunges and shoulder presses! - Reverse lunges
Reverse lunges are another great compound movement with a stick that engages your entire body. Doing this exercise with a stick will increase its effect.
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- Side swing with wood
This exercise with a stick engages the abdominal oblique muscles, back muscles, and of course the upper body muscles.\n- \n
- How to move\n
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- Lower the stick from above your head and bring it close to the right leg;
- Then raise your hands and bring them closer to the left foot this time.
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- How to move\n
- Standing sideways with a stick
This exercise is great for engaging the mid-body muscles (abdomen, sides and back) and quadriceps. \n- \n
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- Hold the stick overhead and then lower;
- At the same time, gather one leg in the stomach;
- Repeat the movement for the other leg.
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- How to move \n
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Safety tips to follow when exercising with a stick
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Exercising with a stick is not a very common idea and if you plan to exercise with a stick, you must follow the safety measures so that you don't get any injuries.
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Let the wood be healthy and safe!
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The first point is that the wood you choose for exercise should be strong, light, clean and without scratches. It means that wood chips do not fall into your hands or the wood is not contaminated, which makes the home environment unhygienic.
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Hold the stick correctly!
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During the exercise, hold the stick properly so that your balance is not disturbed or pressure is applied to your joints, i.e. do not suddenly turn the stick and do not swing it so that pressure is applied to your waist or wrist or it does not hit you!
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There must be empty space around you!
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Make sure that you have enough space around you so that the stick does not hit anyone or anything and you can move freely without any obstacles.
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If you have an injury, don't swing the stick over your head!
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If your shoulder or neck joint is injured and painful, do not lift the stick (or dumbbells or barbell or any equipment) above your head. This will make the injury worse and cause a lot of pain. Instead of exercising with a stick, get corrective exercises from your trainer.
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By following these safety tips, you can enjoy a creative and effective workout with wood without getting hurt.
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final word
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Exercising with a stick is one of the training methods. The use of wood in sports is considered both variety and can increase the effect of training. In this article, we talked about the benefits and tips of exercising with a stick and introduced the best exercise moves with a stick.
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References: livestrong
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