Classic Gymnastics

At first glance, it seems as if the gym staff lost their appeal for exercise. More modern sports and exercise equipment are often preferred in the gym. The almost forgotten but excellent gymnastic bar is suitable for modern health training as it is versatile and offers many movement possibilities. The staff prepares dynamic individual exercises or tries to establish a communicative connection with fun partners and promotes work in groups.

The functional bar can be used in exercises for strength, for mobilization and coordination. A gymnastic bar is a great little device even in combination with other small devices or as a tool for learning back-friendly exercises. Sit up benches are pieces of equipment used in classic gymnastics.

The following different forms of exercise with the bar are divided into individual, partner and group exercises. All suggested exercises can be done to lively music. This stimulates the motivation and willingness to practice.

Individual exercises

Participants can either form a circle or move back and forth around the gym. The following exercises are proposed for dynamic strengthening and for training of the coordination skills, depending on the combination and intensity of each exercise. Some of these individual exercises are easy to remember due to their similarity with familiar movements. Thus, the individual movements are understood and recognized better.
Exercises to improve your mobility:

With the bar in motion:
Each participant has a bar in their hands. The bar is:
1) Circled around the body (roundabout)

2) Supported on the body (paddle steamer)

3) Circled vertically in front of the body (cooking food)

4) Moved to the left and right (boxes)

5) Supported to the back and turned with the knees touching each other (majorettes)

6) Canoed (left - right and vertical movements)

7) Used as a barbell (beach muscle training)

8) Pushed back over the head (cheering), held vertically and laterally, moved back and forth by the upper end and placed laterally next to the body

9) Perpendicular to the body before moving (marching band)

10) Held horizontally and rotated (wool wrap) between the palms and fingers (fire)

Note: All exercises can be combined with matching leg movements for better results (e.g. walking, running, side steps, etc.). Rhythmic music promotes dynamism and motivation.   

Throw and catch the bar
Each participant has a bar in their hands.
The bar is...
Thrown up vertically with one hand and caught by the lower end.
Variation: Clap your hands before catching the bar horizontally and throw the bar vertically by the lower end, then slide it and throw it again.

Variation: Release the bar completely and start again with the other hand. Hold your hands to the back at first and then to the front with two rods placed on the arms. Move slightly so that the bar rolls over the back of the hand. Catch the bar before it falls to the ground.

Variation: Types of handle - the Ristgriff handle. Grab it with one hand in the middle vertically or horizontally and rotate it around the transverse axis (propeller). Hold it horizontally, release it and catch it again. Sit up benches will guide you in staying fit. You can begin by using a gym bench.
Keep the bar in balance
Each participant has a bar in their hands. The bar is poised on the fingers.
Variation: Perform additional tasks such as sit down and get up on a palm.

Variation: Change the palms through a short toss from the right to the left.

Variation: Kick the bar with the foot and keep a hand on the back.

Variation: Keep it horizontal on the head.
The rod is placed on the ground vertically and released. Do the following things before catching it again:
swing a leg over the bar;

slap your thighs three times;

rotate your whole body;

stand on the other side.