The age of actively developing computer technology has limited the activity of children. Now it’s not so easy to make a child go to the street after school and hang on the horizontal bar. But such exercises are simply necessary for a growing body. Savvy parents solved this question simply: they began to install the Swedish wall of the house. A universal simulator lures even the most lazy children, forcing them to hang on the crossbars. And any exercise on the Swedish wall is proportional to the load on all muscle groups, and, most importantly, thanks to them, the development of scoliosis can be avoided.
Application range
Home sports equipment opens up many opportunities, developing sports activity of the whole family. In addition to elementary pull-ups, the set of exercises on the Swedish wall includes exercises aimed at strengthening the muscles of the hands, back, abs and buttocks. Thanks to the wall-mounted projectile and perseverance, it is possible to achieve enviable flexibility for the body around.
A sports simulator will be very interesting for young children. Manufacturers offer children's complexes for kids, which consist of a Swedish wall and all kinds of sports equipment: ropes, gymnastic rings, rope ladders and horizontal bars.
The advantages of such a projectile are significant:
- healthy spine in the whole family;
- regular classes even in rainy weather;
- instilling a healthy lifestyle for children;
To keep your workouts safe, they should be supervised by parents.
Warm up
Any exercise on the Swedish wall should begin with muscle training, that is, warm-up. These can be turns of the head to the right and left by the chin to the shoulder for three counts. You can then tilt your head in both directions, trying to reach your ear to your shoulder.
Since the hands are used in the complex on the simulator, you should well stretch the muscles of the hands and shoulder joints. You can use the sports wall for this. It is necessary to become to the left of the projectile and with your right hand rest against the perpendicular crossbar. In this position, you need to turn the body to the left, while there should be a feeling of stretching in the region of the right shoulder. A similar work is done on the left side. The hands flex well, if you put your palm perpendicular to the stairs and rest your fingers on the shell, trying to get the walls in the center of the palm.
Buttocks are prepared for the main exercises by alternately throwing each leg onto the stairs (90 degrees to each other) and further tilting the body to the socks.
Strengthening the back
Exercises on the Swedish wall for children can form a beautiful posture. For adults, they will help relieve stress after a hard day.
Lesson 1. Standing with your back to the simulator, grab the highest possible crossbar. At the same time, you can help yourself by lifting one step and hang on outstretched arms. Slowly bending the legs at the knees, raise them to the body and holding them for a couple of seconds, lower them to their original position. Do 10 reps. Hands, back and abs work here.
Lesson 2. The starting position is similar to the first exercise, but we only stand facing the wall. The body is tightly pressed to the simulator. Trying to tear off the legs from the wall, it is necessary as far as the lower back allows them to take them back, while the stomach and head are on the same line. The gluteal and lumbar muscles work in this exercise.
Lesson 3. Exercise on the Swedish wall resembles the movement of a pendulum. The fulcrum is the trunk, arms, head, and legs make movements from side to side.
Embossed belly
There are wall models that come with a bench. Thanks to her, you can diversify the complex of exercises. But even if it is absent, then working out the abdominal muscles is still possible, the bench only complicates the exercises on the press on the Swedish wall.
The lower abdomen can be loaded with the usual lifting of the legs in a hanging position. Or focusing on the elbows, in the presence of a special device. In the second option, biceps and triceps are well involved. You can start with 10 repetitions and three cycles, between which the break is no more than 1 minute.
If you put the bench at an angle to the wall, then it becomes possible to work out the upper and middle press. To do this, the body raises are made from the “lying” position, the legs are fixed at this time. On the exhale of the folded arms behind the head, it is necessary to raise the body until the stomach touches the rectus femoris muscle. During this task, the back should be slightly rounded.
Activities for women
If the girl’s goal is to lose those extra pounds, then one can’t do some exercises on the Swedish wall. In addition to reducing calorie intake, cardio loads are needed: running, jumping, brisk walking. And if you combine active training with homework exercises, the effect will be achieved faster.
Exercises on the Swedish wall for women may include the training sessions mentioned above, in addition, they are recommended to be supplemented with other options. For example, girls can practice push-ups with raised legs: they include pectoral, shoulder muscles. The starting position is this: hands on the floor, legs fixed between the crossbars of the stairs. To begin with, you can perform the exercise on the first crossbar, then gradually increase the angle of inclination by raising the legs higher. Hands should be shoulder width apart, palms turned inward.
Buttock work
The initial position is standing on the second crossbar facing the wall, holding both arms at the level of the chest with both hands. The work can be complicated by weighting agents. The right leg is pulled back and held in tension, like a stretched string. The left leg makes a movement, standing with the foot on the crossbar, lowers the heel 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 sets. It all depends on the physical fitness of the person.
Children's workout
If for adults, exercises on the home simulator are aimed at achieving some results, then exercises on the Swedish wall for children (swinging on rings, climbing a rope and stairs, jumping on a mat and net) have a positive effect on the development of the muscles of a growing body.
Doctors insist on the need to relieve stress from the spine after every forty-minute sitting sessions. Normal hanging on rings or horizontal bars stretches the spine, preventing the development of scoliosis. Parents should definitely make sure that the baby completes the exercise on the Swedish wall carefully, without jumping sharply.
Physical education for a child:
- Standing facing the simulator at arm's length, grab the crossbar at chest level, put your feet shoulder width apart. Slowly lower your back and head down. There is a spinal extension in the thoracic region.
- The starting position corresponds to the first exercise, only the capture of the crossbar occurs lower (somewhere the second step). The feet are motionless. Buttocks tend back, arms and legs are in an elongated position.
- Standing with his left side against the wall, he grabs the step with his left hand so that the angle at the elbow is 90 degrees. Now slowly leaning to the left, leaving the hip to the right, you need to grab the upper crossbar with your right straight hand.
Exercises with a Swedish wall in the specified complex should be repeated 10 times each.
Security measures
During classes with the child, a soft base is a mandatory requirement. It can be a mat, mattress, rug. Before exercise and after class, the room must be ventilated. You should not start working on a simulator with children at the moments of their emotional over-excitement, as the concentration of attention decreases, and this is fraught with injuries.
It is possible to interest a child in doing a physical training session by performing exercises in turn with him. It’s good for the background to turn on the music or come up with a game plot.