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Gymstick
Stick it to 'em
Stick it to 'em!- Australian Fitness Network Winter 2011

 

Using an aquatic tool that enables resistance levels to be easily adjusted can provide clients of every fitness level with a fun and original challenge says Marietta Mehanni.

While using rubberised bands in water fitness classes is not a new concept, attaching them to a stick is – and that's what the Aqua Gymstick does. An adaptation of the Gymstick, the design of this tool enables stationary, propulsive and travelling exercises to use the extra resistance of the bands to add challenge. And with the ability to increase and decrease tension – and therefore challenge – it's ideal for use with participants of different strength and fitness levels, from the obese or the elderly, to personal training clients or athletes.

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Gymstick - Simply Effective

Written by  Marietta Mehanni and Sophie Russell

 

The Gymstick Original is a fitness tool designed to simply and effectively combine cardiovascular training, muscular endurance, strength and flexibility training. The Gymstick’s winning combination of the stick and resistance bands provides an overall body workout.

 

The Gymstick offers a range of training programs including rehabilitation and sports performance training. Today, more than ever, people are taking into consideration core stabilisation, muscular endurance and strength, balance, coordination and overall wellbeing. There are not many fitness products that are able to fulfil such diverse needs.

 

Gymstick can meet the exercise needs of a wide range of users from children to seniors, rehabilitation patients to world class athletes and fitness enthusiasts from beginners to professional body builders. Its genius is that it is small, light, cost effective, easy and safe to use and it can be adapted for any fitness level or modality.

 

The Gymstick is easier to grip than traditional exercise bands because it is not necessary to wrap or hold the bands in your hands as they are attached to the stick. All that is required to increase the resistance is to roll the stick so that the bands wrap around the ends.

 

Gymstick’s versatility is not only limited to the range of exercises available; its portability makes it possible to be used for several applications:

  • one-on-one personal training sessions
  • group sessions
  • personal workouts

 

 
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The Gymstick Swiss Ball Sensation

 

 

 

Presented by Marietta Mehanni

www.mariettamehanni.com

 

 

The Swiss Ball

The Swiss Ball has been a tool synonymous with balance, stability and strength training for the past 12 years in the Australian fitness industry. An extensive background in rehabilitation especially within physiotherapy circles, the Swiss Ball has gain respect and value as a tool that no fitness trainer should be without.

 

So popular, the Swiss Ball is now found in offices, homes and every fitness club in the country. With it’s popularity, the diversity of exercises and uses on the ball has been truly remarkable. Who would have ever thought what could be achieved with a latex ball of air!!

 

Now with the use of weights, the ball is used as an effective tool for sports conditioning and heighten proprioception training. One of the challenges of using barbells and dumbbells on the ball is the is an increase risk of injury. There have been several cases of weights being dropped and balls bursting that have brought attention to hazardous potential of using weights on the ball.

 

Enter the Gymstick

Gymstick was invented in Finland by a team of fitness and health professionals from the Finnish Institute of Sport with the aim of providing a comprehensive strength and conditioning tool for the whole body. Its versatility, effectiveness and ability to meet the exercise needs of everybody has seen it grow to now being used in over 30 countries around the world.

 

Gymstick is used around the world by:

  •  World class athletes
  •  Amateur Athletes
  •  Fitness Professionals
  •  Physiotherapists
  •  Rehabilitation Patients
  •  Juniors
  •  Seniors
  •  Fitness Enthusiats

 

benefitsgymstick

 

Benefits of using Gymstick

 

Gymstick’s key function is for total body resistance training with hundds of movements replicating free weight exercises. However unlike free weights that provide force in a downward direction along the line of gravity, Gymstick provides resistance in virtually any desired direction, in any body position. This enables you to, for example, recreate natural sports specific movements.

 

Gymstick also has attachment points to either side of the body's centre of gravity which means the more the bands are stretched, the greater the challenge on the body musculature to maintain a stable trunk position. This ensures the body's core is effectively 'switched on' during even the most basic exercises. The instability created by this lever arch also forces a greater improvement in joint strength and stability over free weights.

 

Gymstick – simply effective


To complete a movement effectively with the Gymstick it forces you to maintain more eccentric control, which acts to increase pre loading for a more effective concentric muscle action and assists in maintaining tendon integrity, and a reduced risk of injury.

 

Gymstick can be used individually, in pairs or combined with other equipment such as a swiss ball or foam rollers. It can used in low level applications such as rehabilitation & proprioception, mid level resistance training and high level applications such as power, overloading and plyometric exercises. The number and type of exercises that you can be perform with a Gymstick is only limited to your imagination.

 

choosinggymsticks

 

Choosing Gymsticks


Choosing the correct Gymstick is easy. It’s available in 5 different resistance levels so it can be used with any age or fitness level. The resistance levels are colour coded for convenience:

 

Green = Light 1 – 10 kg

Blue = Medium 1 – 15 kg

Black = Strong 1 – 20 kg

Silver = Extra Strong 1 – 25 kg

Gold = Super Strong 1 – 30 kg

 

Gymsticks are available in two models – the original Gymstick and the telescopic Gymstick. The original is the best option for fitness centres/studios or at home. The telescopic Gymstick is the ideal choice for ultimate portability and travelling as it folds down to just 72 cm and fits into a large suitcase or sports bag.

 

A free workout DVD and poster is included with every Gymstick along with free online training.

 

Professional Training


Ongoing Professional Gymstick Training is available to qualified health and fitness professionals.

Training is available in:

  • Gymstick Personal Training
  • Gymstick Group Cardio
  • Gymstick Group Muscle Conditioning
  • Gymstick Pilates
  • Gymstick Aqua

 

For details please contact Gymstick USA for details.

Hip Extension with Shoulder Press

Muscles: deltoids, pec major, triceps, gluteus maximus, vastus group, erector spinae, core muscles, hip and shoulder stabilisers

training1

 

Client position Action
Standing upright in front of the ball with bands around feet and bar in front of shoulders Start with the one foot placed on ball, roll ball back and extend hip behind body. At the same time press bar forward. Return back to starting position.

 

 

 

 

Exercise: Cable Bicep Curl

Muscles: biceps brachii, brachialis, brachioradialis, gluteus maximus, hamstrings in the supporting leg, vastus group in raised leg, erector spinae, core muscles and hip stabilisers

 

training2

Client position Action
Supine on ball with bands in hands Begin with bands tighten around hands and flex elbows bringing hands up towards shoulders. Return back to starting position

 

Progressions

  • Bring feet together
  • Lift one foot off floor

Note: The added the dimension of the resistance of the bands changes the dynamics of the muscles used to stabilise the body e.g. increasing resistance will diminish the use of the hamstrings (and increase the requirement on gluteus maximus to compensate) and introduce a contraction in the vastus group in order to stop you rolling forwards

 

 

Exercise: Supine Tricep Pushdown

Muscles: Triceps, gluteus maximus, hamstrings, erector spinae, hip & shoulder stabilisers and core muscles

 

training3

Client position Action
Supine on ball with bar in hands Begin with hands above chest, elbows pressed into torso. Press bar down towards thighs. Return back to starting position.

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

 

Exercise: Supine Duel Cable Leg Extension

Muscles: vastus group in raised leg, glutus maximus and hamstrings in supporting leg, erector spinae, hip stabilisers and core muscles

 

training4

Client position Action
Supine on the ball with both bands around one foot Begin with foot lifted off the floor and extend knee. Return back to starting position

 

 

 

 

 

 

Supine Bench Press

Muscles: pec major, anterior deltoid, triceps, gluteus maximus, hamstrings, erector spinae, core muscles and hip & shoulder stabilisers

 

training5

Client position Action
Supine on ball with head supported and hips lifted, feet shoulder width apart. Bar in hands Starting with elbows extended, lower Gymstick to chest and return to starting position

 

Progressions

  • Same position with feet together
  • Same position with one foot off floor

 

 

 

Abdominal Curl

Muscles: rectus abdomius, internal and external obliques, core muscles, hip stabilisers, quadriceps in raised leg, hamstrings in supporting leg

 

training6

Client position Action
Inclined on the ball with bar held across chest with arms crossed over Begin with torso in a reclined position. Flex spine, curling body off ball. Return back to starting position.

 

Progressions

  • Same position with feet together
  • Same position with one foot off the floor

 

Exercise: Seated Cable Flyes

Muscles: pec major, biceps brachii, brachalis, brachioradialis, rectus abdominus, internal and external obliques, hamstrings, hip & shoulder stabilisers and core muscles

 

training7

Client position Action
Seated on ball with feet shoulder width apart. Bands in hands Starting with elbows flexed at 45 at chest level, press hands forward until elbows are fully extended. Return back to starting position

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

 

 

 

 

Exercise: Inclined Cable Bicep Curl with Abdominal Curl

Muscles: Biceps, rectus abdominus, internal and external obliques and core muscles

Assisted Exercise

 

training8

Client position Action
Supine over ball with bands in hands Flex elbows bringing hands up towards shoulders while flexing the spine, lifting the shoulders up off the ball. Return back to starting position

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

Exercise: Seated One Arm Cable Flyes

Muscles: pec major, biceps brachii, brachalis, brachioradialis, rectus abdominus, internal and external obliques, erector spinae, hamstrings, hip & shoulder stabilisers and core muscles

training9

Client position Action
Seated on ball with feet shoulder width apart. Both bands in one hand Starting with one elbow flexed at at 45at chest level, press hand forward until elbows are fully extended. Return back to starting position

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

 

 

Exercise: Seated One Arm Rows

Muscles: rhomboids, posterior deltoid, biceps brachii, brachalis, brachioradialis, erector spinae, hip & shoulder stabilisers, quadriceps and core muscles

 

training10

Client position Action
Seated on ball with feet shoulder width apart. Hold bar in a vertical position with one hand Starting with elbow fully extended, pull bar towards torso. Return back to starting position.

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

 

 

 

Exercise: Lat Pulldown

Muscles: latissimus dorsi, biceps brachii, brachalis, brachioradialis, erector spinae, gluteus maximus and hamstrings in raised leg, tibialis anterior and vastus group in the stabilising leg, hip & shoulder stabilisers and core muscles

 

training11

Client position Action
Prone over ball with bar in hands Starting with arms extended above head, pull bar towards chest. Return back to starting position.

 

Progressions

  • Bring feet together
  • Lift one foot off floor

 

 

Exercise: Prone Cable Kickback

Muscles: Triceps, erector spinae, gluteus maximus, tibialis anterior, vastus group and core muscles

 

training13

Client position Action
Prone over ball with bands in hands Begin with hands in front of shoulders, elbows pressed into torso. Pull the bands back towards thighs. Return back to starting position.

 

Progressions

  • Same position with feet together
  • Lift one foot off floor

Hamstring Cable Roll Away

Muscles: hamstrings, rectus abdominis, tibialis anterior, gastrocnemius and core muscles

 

training14

Client position Action
Lying on the floor with feet on top of the ball and bands around feet Starting with knees flexed, lift hips and fully extend knees. Return back to starting position

 

Progressions

  • Perform with one foot off the ball.

 

 

 

 

Prone Cable Adduction

Muscles: hip adductors, gluteus maximus, hip & shoulder stabilisers, anterior and posterior deltoid (on opposite shoulders) and core muscles

 

training15

Client position Action
Prone over ball with hands on floor and both bands around one foot Start with feet together and lifted. Adbuct and adduct leg to the side.

 

 

 

 

 

 

 

 

Prone Plank Roll Away

Muscles: gluteus maximus, vastus group, erector spinae, hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles

 

training16

Client position Action
Prone with feet on ball. Bands around feet and hands on floor Begin with feet on ball and hands placed on floor under shoulders. Extend knees and hips, rolling ball back. Return back to starting position.

 

Progressions

  • Begin with one leg on the ball and hands placed on floor under shoulders. Other leg hanging under hips with knee flexed. Extend knee and hips of leg on the ball, rolling ball back.

 

 

Prone Abdominal Twist

Muscles: gluteus maximus, internal and external obliques, vastus group, erector spinae, gluteus medius & minimus and hip adductors (on opposite legs), hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles

 

training17

Client position Action
Prone with feet on ball. Bands around feet and hands on floor Begin with feet on ball and hands placed on floor under shoulders. Flex knees, and draw knees up towards one shoulder. Return back to starting position and repeat on opposite side

 
 
A Gym on a Stick

 

 

Presented by Marietta Mehanni

www.mariettamehanni.com

 

 

Gymstick – simply effective

Gymstick was invented in Finland by a team of fitness and health professionals from the Finnish Institute of Sport with the aim of providing a comprehensive strength and conditioning tool for the whole body. Its versatility, effectiveness and ability to meet the exercise needs of everybody has seen it grow to now being used in over 30 countries around the world.

 

Gymstick is used around the world by:

  • World class athletes
  • Amateur Athletes
  • Fitness Professionals
  • Physiotherapists
  • Rehabilitation Patients
  • Juniors
  • Seniors
  • Fitness Enthusiats

 

benefitsgymstick

 

Benefits of using Gymstick

 

Gymstick’s key function is for total body resistance training with hundreds of movements replicating free weight exercises. However unlike free weights that provide force in a downward direction along the line of gravity, Gymstick provides resistance in virtually any desired direction, in any body position. This enables you to, for example, recreate natural sports specific movements.

 

Gymstick also has attachment points to either side of the body's centre of gravity which means the more the bands are stretched, the greater the challenge on the body musculature to maintain a stable trunk position. This ensures the body's core is effectively 'switched on' during even the most basic exercises. The instability created by this lever arch also forces a greater improvement in joint strength and stability over free weights.

To complete a movement effectively with the Gymstick it forces you to maintain more eccentric control, which acts to increase pre loading for a more effective concentric muscle action and assists in maintaining tendon integrity, and a reduced risk of injury.

 

Gymstick can be used individually, in pairs or combined with other equipment such as a swiss ball or foam rollers.  It can used in low level applications such as rehabilitation & proprioception, mid level resistance training and high level applications such as power, overloading and plyometric exercises. The number and type of exercises that you can be perform with a Gymstick is only limited to your imagination.

 

Choosing Gymsticks

 

Choosing the correct Gymstick is easy. It’s available in 5 different resistance levels so it can be used with any age or fitness level.  The resistance levels are colour coded for convenience:

 

Green = Light 1 – 10 kg

Blue    = Medium 1 – 15 kg

Black = Strong 1 – 20 kg

Silver = Extra Strong 1 – 25 kg

Gold    = Super Strong 1 – 30 kg

 

choosinggymsticks1

 

Gymsticks are available in two models – the original Gymstick and the telescopic Gymstick.  The original is the best option for fitness centres/studios or at home. The telescopic Gymstick is the ideal choice for ultimate portability and travelling as it folds down to just 72 cm and fits into a large suitcase or sports bag.

 

A free workout DVD and poster is included with every Gymstick along with free online training.

 

The differences between weights, tubing and Gymstick Original

tubingVSGymstick

Professional Training

 

Ongoing Professional Gymstick Training is available to qualified health and fitness professionals.

 

Training is available in:

 

  • Gymstick Personal Training
  • Gymstick Group Cardio
  • Gymstick Group Muscle Conditioning
  • Gymstick Pilates
  • Gymstick Aqua

 

For details please contact Marietta Mehanni – This e-mail address is being protected from spambots. You need JavaScript enabled to view it for details.

 

Individual Trios

 

Trio 1 – The Clean

Primary

Squat and simultaneously, lift stick and flip elbows under stick

Reverse action - stand up and lift elbows and lower stick to starting position
Progression1

From squat position, stand up and extend arms above the head

Squat and bring stick to shoulders
Progression2 From squat position, stand up and extend arms above the head, as one leg is extended behind the body

 

trio1

 

Trio 2 – Shoulder Extension

Primary

Extend arms behind the torso, keeping shoulders back and chin down
Progression1

Extend arms behind the torso while performing a squat down, ensuring that torso does not lean too far forwards
Progression2 Extend both arms behind the torso as lifted knee extends forward Release arms and flex knee

 

trio2

 

Trio 3 – Tricep Shot Put

Primary

Extend right elbow, pressing stick upwards, while stabilising stick with left hand Flex right elbow to release and return back to starting position
Progression1

Extend right elbow, pressing stick upwards, while stabilising stick with left hand. At the same time flex right knee lowering body down to a lunge
Progression2 Extend right elbow, pressing stick upwards. Lift right leg balancing on left leg. Flex right elbow to release. At the same time flex right knee lowering body down to a lunge

 

trio3

 

Trio 4 – Standing Donkey Kick

Primary

Extend right elbow, pressing stick upwards, while stabilising stick with left hand Flex right elbow to release and return back to starting position
Progression1

Extend right elbow, pressing stick upwards, while stabilising stick with left hand. At the same time flex right knee lowering body down to a lunge
Progression2 Extend right elbow, pressing stick upwards. Lift right leg balancing on left leg. Flex right elbow to release. At the same time flex right knee lowering body down to a lunge

 

trio4

 

Trio 5 – Back Extension

Primary

Extend elbows, lifting chest off the floor
Progression1

Extend elbows, lifting chest and one leg off the floor
Progression2 Extend elbows, lifting chest and both legs off the floor

 

trio5

 

 

Trio 6 – Adbominal series

Primary

Keeping knees fully extended and flexed at the hips, flex the spine, lifting head and shoulders off the floor. Return head and shoulders to the floor.
Progression1

Lower one leg towards the floor as the head and shoulders lower to the floor
Progression2 Lower both legs towards the floor as the head and shoulders lower to the floor

 

trio6

 

Partner Trios: Trainer / Client

 

Trio 1 – Chest Combo

Primary

Extend elbows, pressing stick forward, while performing a lunge
Progression1

Standing on one leg with opposite leg extended behind body, hold the stick in front of chest with hands shoulder width apart. Extend elbows, pressing stick forward, while performing a lunge
Progression2 Extend elbows, pressing stick forward, while extending knee and hip behind the body Return back to starting position – remaining balanced on the one leg

 

trainer1

 

 

Trio 2 – Tricep Combo

Primary

In supine position, hold the bands with elbows flexed at 90° Extend elbows, pressing bands towards the floor
Progression1

In supine position, hold the bands with elbows flexed at 90° Extend elbows, pressing bands towards the floor at the same time flex the spine to perform an abdominal curl
Progression2 Extend elbows, pressing bands towards the floor, flex the spine to perform an abdominal curl and at the same time extend alternate knee and hip

 

trainer2

 

 

Trio 3 – Lat Combo

Primary

In supine position, hold the bands with arms opened to a V on the floor Flex elbows, pulling elbows into torso
Progression1

Flex elbows, pulling elbows into torso and at the same time lift hips to a bridge
Progression2 In supine position, hold the bands with arms opened to a V on the floor. Lift one leg off the floor and fully extend the knee Flex elbows, pulling elbows into torso and at the same time lift hips to a bridge

 

trainer3

 

 

Trio 4 – Chest Fly Combo

Primary

Horizontally adduct arm with elbows slightly flexed
Progression1

Starting with feet together and arm horizontally abducted to side, lunge forward and horizontally adduct the arm to the front of the body
Progression2 Starting with one foot lifted off the floor and arm horizontally abducted to side, lunge forward and horizontally adduct the arm to the front of the body. Return back to starting position

 

trainer4

 

 

Partner Trios: Client / Client


Trio 1 – Row Combo

Client one – under hand grip on stick. Client two – under hand grip with bands

Primary

Simultaneously pull the stick or bands towards the torso, retracting scapula
Progression1

Lift the right leg off the floor, balancing on the left leg Simultaneously pull the stick or bands towards the torso, retracting scapula
Progression2 Lift the right leg off the floor, balancing on the left leg Simultaneously pull the stick and one band towards the torso, retracting scapula, keeping the stick horizontal Repeat Step 2 but pull the stick and the alternate band towards the torso, retracting scapula

 

trainer5

 

 

 

Trio 2 – Chest Press Combo

Client one – overhand grip on stick. Client two – overhand grip with bands
Primary

Simultaneously extend elbows, pressing stick and bands forward
Progression1

Lift the right leg off the floor, balancing on the left leg Simultaneously extend elbows, pressing the stick or bands forward
Progression2 Lift the right leg off the floor, balancing on the left leg Simultaneously extend elbows, pressing the stick and one band forward, keeping the stick horizontal Repeat Step 2 but press the stick and the alternate band forward this time

 

trainer6

 

 

Trio 3 – Adductor and Row Combo

Client one – both bands on one foot  Client two – hold stick in vertical position
Primary

Client one: Balancing on one foot, adduct leg. Client two: Single arm row
Progression1

Client one: From a wide squat, stand up and adduct leg. Client two: From a squat position, with extended elbow, stand up and pull elbow back
Progression2 Client one: Balancing on one foot in a single leg squat position. Stand up and adduct leg. Client two: From a lunge position, with extended elbow, stand up and pull elbow back

 

trainer7

 

 

trainer8

 

 
 


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