Wall: the purpose and exercise it
- The purpose of the shell
- Rules for the selection of projectile
- Recommendations for fitness training
- Stretching at the wall
- A set of exercises on the wall bars
Swedish wall is a versatile sports equipment that is used for training in professional and school gyms, the home, and also for exercise therapy in rehabilitation clinics. Many parents buy this gymnastics complex for the physical development and entertainment of children, not knowing that it is possible to carry out fitness workouts that focus on stretching and working all muscle groups. To build muscle with the help of the wall will fail, but to improve health and maintain body in shape — quite possibly.
The purpose of the shell
The Swedish side was designed by the son of a doctor Pen Henrik Ling, and was originally intended for doing exercises aimed at improving the physical fitness of people. Today the gymnastics complex is used to strengthen the health development of all muscle groups of preschool, school and adolescent ages as well as adults.
Use fitness workouts on the wall bars:
- strengthening the immune system, the muscular system;
- prevention and treatment of diseases of the musculoskeletal and vestibular apparatus;
- treatment of bronchial asthma, bronchitis and gastritis;
- stretching the muscles and spine;
- therapy of osteoarthritis, eliminate curvature of the spine;
- the development of flexibility, strength;
- better coordination;
- weight loss.
Rules for the selection of projectile
Picking up the Swedish wall, you need to define the objectives of its use and to measure the dimensions of the room where it will be. What you should pay attention:
The main parameter on which to focus — the height of the projectile, since it will be mounted to the floor and the ceiling. Today there are many walls of different sizes and modifications (I-, T-, G – and U-shaped), so you can choose the product for the size of your room.
There are shells of wood and metal. Last — longer lasting and durable. They should give preference, if the fitness training will be conducted in adults. If the same exercises will be performed by children, should pay attention to the wooden construction. They are not cold and not slippery, unlike metal. In addition, children them to do more interesting, because wooden walls are produced in different colors. However, the thickness of the beams and walls in the children’s models are smaller, so adults fail to attach to them the bench press, and barbell stops.
To perform a large variety of exercises is better to choose a projectile with a maximum range of additional elements: horizontal bar, gymnastic rings, rope, rope ladders, etc.
Recommendations for fitness training
Despite the fact that the Swedish wall — a very simple shell, and exercises to practice on it have virtually no contraindications, conduct trainings on the gymnastics complex to be based on the following guidelines:
Stretching at the wall
Stretching helps to make the body more flexible, plastic, improve the metabolism and reduce the delayed onset muscle soreness after strength training. Exercises for stretching can be performed after the main workout or as a standalone training program. The duration of stretching depends on the purpose of its implementation and can range from 10 to 30 minutes. Simple stretching elements:
A set of exercises on the wall bars
Exercises on the Swedish side need to do 10-15 times (initially), gradually bringing the load up to 30 reps. Number of sets — 2-3. Rest between sets should be 1-2 minutes.
Range of sports items for your class in the shell:
Uses photographs Shutterstock