Complexes of free exercises 1, 2 and 3: gymnastics come from the army

The so-called free exercise is a kind of charging for the military, which we can also use as regular daily training.

Features of the implementation

In the program for military complexes of freeExercises 1 and 2, like 3, refer to gymnastics and athletic training. Each of them is executed in 16 accounts. The starting position for any of the complexes is the drill stand: the heels together, the socks are separated apart, the stomach is picked up, the knees are straightened, but not up to tension, the body of the body is fed forward.

Complexes differ from each other in complexityimplementation. For example, the complex 3 is more complex than the complexes of free exercises 1 and 2. The photos and description of the sequences below in the article give a cursory glimpse of them.

Complex as a standard

Often complexes of free exercises 1 and 2 are surrenderedfor evaluation as a norm. There are certain criteria for evaluating the correctness of their implementation. Evaluation options are similar to school ones - from "five" to "two":

• excellent - all the exercises are performed correctly, without errors, the cadet is confident in his actions;
• well - there are minor errors;
• satisfactory - incorrect technique of performing exercises, uncertainty in performance;
• unsatisfactory - significant errors (the exercise was missed or performed technically wrong, the elements were added from themselves).

Complex of floor exercises 1

We accept the starting position.

1. We stretch our arms forward.
2. We stand on socks, raise our hands, stretch our whole body up.
3. We lower hands, directing downwards elbows and well we pull off shoulder blades.
4. Raise our hands up, go into a shallow deflection in the thoracic area.
5. Hands on your knees, squat.
6. We get up and sharply take our hands to the sides and a little back, opening the chest.
7. Prissed with hands on his knees (we repeat the score 5).
8. From the squat jumping the feet we put wider shoulders, holding hands on the belt.
9. We take the left hand back, unfolding the body.
10. We return to the position of the arm on the belt, the body straight.
11. We divert the right arm back together with the body and head, look at the arm.
12. We return to the position with hands on the belt.
13. Tilting down without changing the wide leg position.
14. We rise from an inclination and hands through the top we sharply plant in the parties, both on the bill 6.
15. Repeat the account 13 - tilt down.
16. With a leap we take the initial position at the stand still.

Sequence 2

We get straight, stretch up from the top to the heels.

1. We put our hands back.
2. We rise on socks together with the removal of hands upwards.
3. We lower the elbows down.
4. With your left foot, make a lungdrop to the left, we raise our arms to the sides.
5. We return to the position with bent elbows and palms, brought to the shoulders (as on account 3).
6. We make a rightward thrust to the right, we spread our hands to the sides.
7. We return to the position with bent elbows, palms to the shoulders (both on account 3 and on account 5).
8. Jumping put our feet wider than shoulders, hands up to the castle.
9. We make a slope with straight legs, we wind the legs, try to push the body as far back as possible.
10. Sharply out of the slope and take your left hand back together with the rotation of the body. Head, too, turn, look at the left palm.
11. We return back to the slope, similar to the situation on account 9.
12. We leave the slope and take our right hand back with the body turning, look at the right hand - we repeat the score 10 on the right side.
13. Again we return to the slope.
14. We exit from the slope immediately into the squat, the arms, like the hips, are parallel to the floor, the back is stretched, not rounded.
15. Jumping out of the squat: the legs are wider than the shoulders, hands upward in the sides, look up.
16. Leap the starting position, at the stand still.

Sequence 3

As in the previous cases, we assume the standing position.

1. Hands stretch forward.
2. With a jerk we put our hands through the top to the sides back, we open the chest cage.
3. We jump into a deep squat, we touch the floor with our hands.
4. We jump into the bar: the body is straightened, the loin is not failed, the weight is evenly distributed between the hands and feet, the heels from behind seem to push the invisible wall.
5. From the bar raise the left leg up, pull the sock, turn the head and look to the left, keep the balance.
6. We return to the bar.
7. We raise our right foot up and turn our heads and look to the right.
8. We return to the bar.
9. From the bar jump back into a deep squat, hands do not tear off the floor.
10. We jump out of squat, legs wider than shoulders, hands behind head, elbows to the sides.
11. The inclination to the left, the left elbow stretch downward, the right one - in the opposite direction, we make movements in one plane.
12. Tilt to the right, repeat the same as the movements on the score 11 - dragging the right elbow down.
13. Opening our arms to the sides, we slip from standing to tilting back, slight deflection in the thoracic region, do not strain the lower back, the palms are opened and stretched back.
14. From the deflection, the slope is forward, stretching downward with straight, widely spaced legs.
15. We jump out of the slope, holding hands through the sides back, the body, on the contrary, protruding forward. We also pull back our legs.
16. From the jump through a light semi-squat with the arms extended forward, we return to the starting position.

If you want to perform complexes asregular training, then focus on your overall fitness training. If you are a beginner - take a set of free exercises 1, if there is a sporting experience - 2 or 3.