Gymnastic complex Health.

Complex combines a gymnastic ladder (wall bars), a hanging bar, various expanders, a movable cart with springs, a horizontal bench - a couch, which, if necessary, can be installed at an angle. Such a rich combination of various sports equipment allows you to perform a variety of exercises for muscle development:

1. hands,
2. shoulder girdle,
3. backs,
4. abdominals,
5. torso,
6. lower extremities.

By combining and selecting exercises, you can selectively target the entire range of muscle groups and dose the degree of load in movements with resistance. The design features of the complex allow you to easily change the number of springs in the expanders (from one to five) depending on the load you need (or recommended).

Provided that the exercises are performed for therapeutic purposes, they should be agreed upon with your doctor or your supervisor. physical therapy specialist.

Gymnastic complex Health placed on a free section of the wall 1×2.4 m, where a gymnastic ladder and crossbar are installed, and on a 2 m long section of the floor adjacent to the wall, where a couch and a cart are located (see Figure No. 1)

After classes, the bed with the cart is raised and mounted on the wall. Thus, the area of ​​the floor in front of the apparatus is occupied only at the time the exercise is performed, which significantly saves the space in the hall necessary for other activities.

Sample exercises available for performing on a health gymnastics machine:

1. I. p. - hanging on the bar with an overhand grip, facing the wall bars. Bend your arms at the elbow joints until your chin touches the bar and slowly lower to the hanging position. Do not interrupt your breathing.
2. I. p. - hanging on the bar with an overhand grip, with your back to the wall bars. Bending straight legs at the hip joints to a right angle position, toes pointed; slow return to hanging. Do not interrupt your breathing.
3. I. p. - the same. Bend your straight legs until your toes touch the bar above your head (exhale), slowly return to the hanging position (inhale).
4. I. p. – vertical, with your back to the wall bars. The hands above hold the handle of the upper expanders. While stretching the expanders, lower your straight arms to the sides (exhaling), return to i. n. (while inhaling).
5. I. p. - the same. While stretching the expander, lower your straight arms forward (exhaling), return to i. n. (while inhaling).
6. I. p. – vertical, with your back to the wall bars. The hands below hold the handles of the lower expanders. While stretching the expanders, raise your arms straight to the sides (inhaling), return to i. n. (while exhaling).
7. I. p. - the same. While stretching the expanders, raise your arms straight forward. Then, bending your arms, press your hands to your shoulders (inhale), straighten your arms and return to i. n. (while exhaling).
8. I. p. - standing with your back to the wall bars, arms bent, hands pressed to your shoulders and holding the handles of the upper expanders. While stretching the expanders, bend forward (exhale), slowly return to i. n. (while inhaling).
9. I. p. - squat with your back to the wall bars, hands below hold the handles of the lower expanders. While stretching the expanders, straighten your legs, stand on your toes (inhaling), return to i. n. (while exhaling).
10. I. p. - squat with your back to the wall bars, arms bent, hands pressed to the shoulders and holding the handles of the lower expanders. While stretching the expanders, stand up, raise your arms up (inhaling), lower your hands to your shoulders, return to i. n. (while exhaling).
11. I. p. - sitting on a bench, hands behind your head holding the handles of the lower expanders, legs secured to the lower step of the wall bars. While stretching the expanders, straighten your torso and lie on your back (inhaling), return to i. n. (while exhaling).
12. I. p. - sitting on a cart, straight arms hold the handles of the lower expanders, legs are bent, feet are attached to the crossbar of the wall bars. While stretching the expanders, straighten your legs. While driving the cart back, slowly return to i. n. Breathing is voluntary.
13. I. p. - horizontal, on the back on a bench strengthened at an angle, hands behind the head, legs secured to the crossbar of the wall bars above the head. Bend your torso forward until your elbows touch your knees (exhale), return to i. n. (while inhaling).
14. I. p. - horizontal, on the back on a bench, fixed on one side horizontally with hooks to the crossbar of the wall bar, and on the other - on a stool (chair), hands in front of the chest holding the barbell. Straighten your arms with the barbell (while inhaling), return to i. n. (while exhaling).

For making a simulator "Handrail posts" You need two pieces of water pipe 80 cm long (handles - handrails), four pieces of 25 cm each (guide posts) and eight pieces of 32 cm each (base).

The pipes are cut evenly and filed at the ends. Before bending, they need to be filled with fine and dry sand, and then the hole must be closed with plugs. The prepared segments are heated at the bend until red (hot) and bent on a blank corresponding to the letters "U" (handles) and "V" (base). Then the base consoles are welded to the vertical supports. Having inserted the handles - handrails into the vertical supports, a jumper is welded to them (cut off according to the bend of the handrails). To adjust the height, a hole is drilled in one of the vertical posts and a thread is cut for the locking screw. Instead, you can drill several holes for the pin. Rubber tubes are put on the middle part and ends of the base consoles (see Figure No. 2).