Exercise for 16 counts 2. Gymnastics and athletic training

20.01.202027.05.2017

The so-called floor exercises are a kind of exercises for the military, which we can also use as everyday exercises. regular workouts.

Execution features

In the program for the military, floor exercises 1 and 2, like 3, refer to gymnastics and athletic training. Each of them is performed on 16 accounts. The starting position for any of the complexes is the heels together, the socks are apart, the stomach is tucked up, the knees are straightened, but not to the point of tension, the body is moved forward.

Complexes differ from each other in the complexity of implementation. For example, set 3 is more difficult than set 1 and 2 on the floor. The photos and descriptions of the sequences below in the article give a glimpse of them.

Complex as a standard

Often, sets of floor exercises 1 and 2 are submitted for evaluation as a standard. There are certain criteria for assessing the correctness of their implementation. Grading options are similar to school ones - from "five" to "two":

excellent - all exercises are performed correctly, without errors, the cadet is confident in his actions;
good - there are minor bugs;
satisfactorily - incorrect technique for performing exercises, uncertainty in performance;
unsatisfactory - significant errors (the exercise was omitted or performed technically incorrectly, elements were added from oneself).

Complex of floor exercises 1

We accept the starting position.

We stretch our hands forward.
We stand on our toes, raise our hands, stretch our whole body up.
We lower our hands, pointing our elbows down and pulling the shoulder blades well.
We raise our hands up, go into a shallow deflection in thoracic region.
Hands on your knees, squat.
We get up and sharply take our hands to the sides and a little back, opening the chest.
Squat with hands on knees (repeat count 5).
From the squat with a jump, we put our legs wider than our shoulders, keeping our hands on our belts.
We take the left hand back, turning the body.
We return to the position of the hand on the belt, the body is straight.
We withdraw right hand back together with the body and head, look at the hand.
We return to the position with the hands on the belt.
Tilt down without changing the wide position of the legs.
We rise from the slope and sharply spread our arms through the top to the sides, how about 6.
Repeat count 13 - tilt down.
With a jump, we take the initial position at attention.

Sequence 2

We become straight, stretch up from the top of the head to the heels.

We take our hands back.
We rise on socks together with the abduction of hands up.
We lower our elbows down.
With the left foot we lunge to the left, we spread our arms to the sides.
We return to the position with bent elbows and palms brought to the shoulders (how about 3).
We make a lunge to the right with the right foot, spread our arms to the sides.
We return to the position with bent elbows, palms to the shoulders (both at the expense of 3 and at the expense of 5).
With a jump, we put our feet wider than shoulders, hands up to the lock.
We make a tilt with straight legs, put our hands behind our legs, try to push the body as far back as possible.
We abruptly come out of the slope and take the left hand back along with the rotation of the body. We also turn our head, look at the left palm.
We return back to the slope, similar to the position at the expense of 9.
We leave the slope and take the right hand back with a turn of the body, look at the right palm - repeat the count of 10 on the right side.
Back on the slope again.
We leave the slope immediately into a squat, the arms, like the hips, are parallel to the floor, we stretch the back, do not round.
Jump out of the squat: legs wider than shoulders, arms up to the sides, look up.
Jump starting position, standing at attention.

Sequence 3

As in previous cases, we take a standing position.

We stretch our hands forward.
With a jerk, we take our hands through the top to the sides back, open the chest.
With a jump, we leave with our hands touching the floor.
We jump into the bar: the body is straightened, the lower back is not collapsed, the weight is evenly distributed between the arms and legs, with the heels behind it is as if we are pushing an invisible wall.
We raise from the bar left leg up, pull the sock, turn your head and look to the left, keep the balance.
We return to the plank.
Raise your right leg up and, turning your head, look to the right.
We return to the plank.
We jump back from the bar to a deep squat, do not take our hands off the floor.
We jump out of the squat, legs wider than shoulders, hands behind the head, elbows to the sides.
Tilt to the left, with the left elbow we stretch down, with the right - in the opposite direction, we make movements in the same plane.
Tilt to the right, repeat identically to the movements at the expense of 11 - we stretch with the right elbow down.
Opening our arms to the sides, we slip from a standing position into a tilt back, a slight deflection in the thoracic region, we do not strain the lower back, the palms are open and stretch back.
From the deflection, bend forward, stretch down with straight, widely spaced legs.
We jump out of the slope, bringing our hands back through the sides, the body, on the contrary, sticking out forward. We also stretch our legs back.
From the jump through a light semi-squat with arms extended forward, we return to the starting position.

If you want to perform complexes as regular workouts, then focus on your general sports training. If you are a beginner - take a set of floor exercises 1, if you have sports experience - 2 or 3.

Gymnastics and athletic training

145. Classes are held on gymnastic grounds, towns, in gyms or specially equipped premises, on the decks of ships, at training complexes, on the ground.

146. Gymnastics and athletic training classes include physical exercise on the crossbar, uneven bars, vaults, acrobatic exercises, exercises with weights, on simulators and multi-span apparatuses, in balance, climbing, outdoor games and relay races.
For military personnel of flight personnel and cadets of military educational institutions that train flight personnel, physical exercises are included on a trampoline, stationary gymnastic wheel, acrobatic exercises.

147. The section "Gymnastics and athletic training" includes the following exercises:
A set of floor exercises N 1 (the exercise can be used in the preparatory part of the classes):

A set of floor exercises N 2 (the exercise can be used in the preparatory part of the classes):

Exercise 1. Flexion and extension of the arms in the lying position (Fig. 3).

Emphasis lying (legs together, body straight), bend your arms until your chest touches the floor, unbending your arms, take the emphasis lying down.
The exercise is performed without stopping.
To control the touch, it is allowed to use a special technical device.

Exercise 2. Torso tilt forward (Fig. 4).

Lying on your back, hands behind your head, interlock your fingers, legs are fixed. Tilt your torso forward until your elbows touch your knees and return to the starting position until your shoulder blades touch the floor.
The exercise is performed within one minute.
Slight bending of the legs is allowed.

Exercise 3 Rope climbing (Fig. 5).

Grasp the rope with your hands below the mark of 2 m from the floor and rise to a height of 6 m from the floor in an arbitrary way. Touch the top mark with your hand. Lowering down - in an arbitrary way. Pole climbing is allowed.
It is forbidden to start the ascent from a jump and jump off the rope above the mark of 2 m from the floor.
The assessment of the exercise is made according to the method of climbing:
"excellent" - climbing without the help of legs, legs - in the "corner" position;
"good" - climbing without the help of legs, legs - arbitrarily;
"satisfactory" - climbing with the help of legs.

Exercise 4 Pull-ups on the crossbar (Fig. 6).

Hang (grip from above, legs together), bending your arms, pull yourself up (chin above the crossbar), unbending your arms, lower yourself into the hang. The position of the hang is fixed.

It is forbidden to perform movements with a jerk and a swing.

Exercise 5 Raising the legs to the crossbar (Fig. 7).

Hang (grip from above, legs together), raise your legs to the crossbar until they touch and lower them down. The position of the hang is fixed.
Slight bending and spreading of the legs is allowed.

Exercise 6 Lifting a coup on the crossbar (Fig. 8).

Hanging (grip from above, legs together), bending your arms, raise your legs to the crossbar and turning around the axis, go into focus on straight arms. After fixing the stop, lower yourself into the hang without stopping in an arbitrary way. The position of the hang is fixed.
Slight bending and spreading of the legs is allowed.
It is forbidden to perform swing movements and touch the crossbar with the chin.

Exercise 7. Lifting by force on the crossbar (Fig. 9).

Hang (grip from above, legs together), bending your arms, put one bent arm at point-blank range, then the other; Continuing the movement, go to emphasis on straight arms, after fixing the emphasis, lower yourself into the hang without stopping in an arbitrary way. The position of the hang is fixed.
Slight bending and spreading of the legs is allowed.
It is forbidden to perform exercises on both hands and movements in a jerk or swing.

Exercise 8 Bench press lying (Fig. 10). Rod weight - 70 kg.

Lying on your back horizontal bench, with a grip from above on the bar of the bar located on specially equipped racks, raise the bar to straight arms, then bend the arms until the chest touches the bar of the bar, extending the arms to press the bar from the chest. After fixing the bar on straight arms, repeat the next bench press.
The exercise is performed without stopping. Usage reverse grip forbidden.
Any change in the starting position is prohibited: separation of the head, shoulders, buttocks from the bench and feet from the floor.
It is allowed to rest in the initial position of the bar at the top with straight arms.

Exercise 9 Flexion and extension of the arms in emphasis on the uneven bars (Fig. 11).

Emphasis on straight arms, bending arms, lower to point-blank range on bent arms; unbending your arms, go into focus on straight arms. The position of the stop is fixed, when lowering the arms are bent completely.
Slight bending of the legs, body and leg extension is allowed.
It is forbidden to perform swing movements.

Exercise 10 Angle in emphasis on the bars (Fig. 12).

Emphasis on straight arms, raise straight legs and hold them horizontally above the poles. The time of the exercise is determined from the moment the "corner" position is fixed until the moment the heels of the legs are lowered below the poles.

Exercise 11. Kettlebell snatch (Fig. 13). Kettlebell weight 24 kg.

Leg stand apart, grip from above with one hand on the handle of the kettlebell, sequentially lift the kettlebell up and down, without touching the floor, first with one hand, then without rest after changing hands with the other. The position of the kettlebell at the top is fixed on a straight arm, the change of hands is carried out once on a forward swing.
It is forbidden to press the kettlebell, rest in the position when the kettlebell is lowered down, touch the parts of the body with the free hand.
Two weight categories: up to 70 kg, 70 kg and above.
The result is determined by the sum of the jerks performed by each hand.

Exercise 12 Push of two weights (Fig. 14). Kettlebell weight 24 kg.

Leg stand apart, with a grip from above on the arms of the weights, tear the weights off the floor, lift them to the chest, while the weights lie on the forearms and shoulders, the arms are pressed to the body; push the weights up and fix on straight arms, then lower the weights to the chest.
It is forbidden to press the weights and put the weights on the shoulders.
There are two weight categories: up to 70 kg, 70 kg and above.

Exercise 13 Push of two kettlebells long cycle(Fig. 15). Kettlebell weight 24 kg.

The push of the weights consists of three techniques: lifting to the chest, a push from the chest and lowering to the hanging position. Leg stand apart, with a grip from above on the arms of the weights, tear the weights off the floor, lift them to the chest, while the weights lie on the forearms and shoulders, the arms are pressed to the body; push the weights up and fix on straight arms. To repeat the cycle, lower the weights first on the chest, and then down, without touching the floor. When lowering weights on the chest, it is forbidden to rest. It is also forbidden to rest while holding the weights lowered down.
It is allowed to rest with kettlebells on the chest after lifting them from the hanging position, as well as with kettlebells fixed on straight arms after a push from the chest.
It is forbidden to rest while holding the weights in position on the shoulder joints.
There are two weight categories: up to 70 kg, 70 kg and above.

Exercise 14 Jump with legs bent over the horse (goat) in width (Fig. 16). The height of the horse (goat) is 120-135 cm; a bridge with a height of 10-15 cm is installed arbitrarily.

The jump is performed with a take-off, with a push from the bridge, reach out with your hands to the support, put your hands on the horse (goat), bending to bend your legs, push off with your hands until the legs pass the vertical, unbending to land.
It is forbidden to push with one foot, touch the mat with the hand(s) after landing.

Exercise 15 Jump legs apart over the goat in length (Fig. 17). Goat height 120-135 cm; a bridge with a height of 10-15 cm is installed arbitrarily.

The jump is performed with a take-off, with a push from the bridge, they stretch their hands to the support, put their hands on the goat, pushing off to spread their legs, arms up - to the sides, unbending to land.

Rice. 17. Jump legs apart over a goat in length

Exercise 16 Jump legs apart over the horse in length (Fig. 18).
For cadets of military schools. Horse height 120-135 cm; a bridge with a height of 10-15 cm is installed arbitrarily.

The jump is performed with a run, with a push from the bridge, reach out with your hands to the support, put your hands on the far half of the horse, pushing off to spread your legs, arms up - to the sides, unbending to land.
Hand-picking, pushing with one foot, touching the mat with the hand(s) after landing is prohibited.

Exercise 17 Forward roll (fig. 19)

Drill stand, emphasis crouching, put hands forward, tilting your head to your chest, push off with your feet and, grouping, roll forward to the stop position, crouching, stand in a combat stance.

Exercise 18 Somersault back (Fig. 20).

Combat stance, crouching emphasis, tilting your head to your chest, take the position of the grouping, perform a roll back, by force unbending your arms, take the crouching emphasis position, stand in a combat stance.

Exercise 19 Flip to the side (Fig. 21).

Combat stance, with a step of the leg, tilt the torso, bending the left leg, put the left hand on the floor, with a wave of the right and a push of the left leg, successively leaning on the hands, go through the handstand, legs apart. Alternately pushing off with your hands and lowering your legs, stand in a leg stance apart, putting your foot to take a combat stance. A side flip is performed in both directions.

Exercise 20 Jump back on the crossbar (Fig. 22).

For cadets of the 1st and 2nd courses of military educational institutions: hanging, lifting with a coup, swinging with an arc, dismounting with a swing back.
For cadets of the 3rd and senior years of military educational institutions: hanging, swinging, lifting with a kip, turning back at an emphasis, swinging with an arc, dismounting with a swing back.

Exercise 21 Swing forward dismount on uneven bars (Fig. 23).

For cadets of the 1st and 2nd years of military educational institutions: emphasis on the hands, swinging, lifting the swing forward into a gray leg apart, swinging the legs inward and swinging back, swinging forward to jump to the right with a turn to the left, holding on to the pole with both hands.
For cadets of the 3rd and senior years of military educational institutions: emphasis on the hands, swinging, lifting with a swing forward, swing back, swing forward, sitting legs apart, intercepting hands forward, forceful shoulder stand (hold 2 s), somersault forward into a sitting position legs apart, leg swing inward and swing back, swing forward dismount to the right with a turn to the left, holding the pole with both hands.

Exercise 22. Movement on a narrow support (log) (Fig. 24). Log height 110-125 cm; length 500 cm; width 10 cm.

Lines are marked on both sides 40 cm from the edge of the log.
From the starting position, standing in front of the start line (on the log), move forward, back forward, then left side and finish right side. When moving, it is forbidden to lean on your hands. If you fall, the exercise is not counted. Crossing the line on both sides is mandatory.

Exercise 23 Jumping on a trampoline (Fig. 25).

For cadets of the 1st and 2nd years of military educational institutions that train flight personnel: two main jumps, a jump on the stomach, a main jump, a jump in a tuck, a main jump, a jump with a 180 ° turn, a main jump, a jump in sit down, two main jumps.
For cadets of the 3rd and senior courses of military educational institutions that train flight personnel: two main jumps, a jump on the stomach, a main jump, a jump in a tuck, a main jump, a jump with a 360 ° turn, a main jump, a jump in a crouch, main jump, somersault forward (back), two main jumps.

Exercise 24 Revolutions on a stationary gymnastic wheel (Fig. 26).

10 turns to the left and 10 turns to the right. The exercise begins and ends at the moment of passing the vertical head up. Evaluation is based on the total time spent on 20 revolutions, without turning off the stopwatch after the first 10 revolutions. It is allowed to start the exercise in any direction.

Exercise 25 Turns forward and back on loping (Fig. 27).

4 series of 5 revolutions are performed with a change in the direction of rotation after each series. The exercise begins and ends at the moment the frame passes the loping of the upper vertical position. The exercise is performed without stopping. The number of swings and additional turns during the exercise is not limited.
Evaluation is based on the total time spent on the execution of 4 series without turning off the stopwatch between series.

148. In the manuals for physical training allowed to include additional exercises that ensure the development physical qualities in military personnel with a feature of their type and type of activity.

149. Injury prevention in gymnastics and athletic training is ensured by:
- high discipline of military personnel;
- observance of the technique of performing physical exercises and good knowledge of self-insurance techniques;
- compliance with the teaching methodology gymnastic exercises and safety requirements;
- reliable help and insurance when performing vaults and exercises on shells;
- checking the technical condition of projectiles (stretch marks, carbines, locking devices, etc.);
- checking the reliability of fastening arms and legs when performing exercises on apparatus and simulators.

“Eleven” - unbending the right arm and at the same time turning the body to the left, take the arm to the side and back to failure, palm forward, fingers clenched into a fist, look at the right hand (do not move the legs).

"Twelve" - turn the body straight, hands on the belt.

"Thirteen" - sharply lean forward until the fingers touch the floor, palms back (do not bend your legs).

“Fourteen” - straighten up, raising your arms forward, take them to the sides and back to failure (with a jerk at the end of the movement), palms forward, fingers clenched into a fist.

“Fifteen” - lean forward sharply until your hands touch the floor, fingers clenched into a fist, palms back (do not bend your legs).

Exercise 2 Complex of floor exercises No. 2(Fig. 2).

Performed on 16 accounts.

“One-two” - with force, take your hands back to failure, unclench your fingers, palms forward and rising on your toes, slowly raise your hands to the sides, then up, palms inward, stretch, look up.

“Three” - dropping on both feet, bend your arms with force, press your elbows to the body, fists to your shoulders, connect your shoulder blades, look straight.

"Four" - make a wide lunge to the left with a sharp extension of the arms to the sides, palms down and turning the head to the left.

“Five” - push the left leg to the right, bend the arms with force, press the elbows to the body, fists to the shoulders, connect the shoulder blades, look straight.

"Six" - make a wide lunge to the right with a sharp extension of the arms to the sides, palms down and turning the head to the right.

"Seven" - push the right leg to the left, bend the arms with force, press the elbows to the body, palms to the shoulders, connect the shoulder blades, look straight.

"Eight" - with a jump, stand with your legs apart for a wide step, arms up, connect your palms with cotton over your head, tilt your torso back.

"Nine" - sharply lean forward to failure, hands between the legs, palms together (do not bend the legs).

“Ten” - without stopping, straighten up, raising your arms forward, turn your torso to the left and with a sharp movement spread your arms to the sides and back to failure, palms forward, fingers clenched into a fist (do not move your legs).

"Eleven" - without stopping, turn the body straight, connect the palms of the hands and sharply lean forward to failure, hands between the legs, palms together (do not bend the legs).

“Twelve” - without stopping, straighten up, raising your arms forward, turn your torso to the right and with a sharp movement spread your arms to the sides and back to failure, palms forward, fingers clenched into a fist (do not move your legs).

"Thirteen" - without stopping, turn the body straight, connect the palms of the hands and sharply lean forward to failure, hands between the legs, palms together (do not bend the legs).

"Fourteen" - straightening up, with a jump to bring your legs shoulder-width apart (feet of the legs parallel), squat to failure, arms forward, palms down.

"Fifteen" - with a jump, put your legs apart in a wide step, arms up to the sides, palms inward.

"Sixteen" - jump combat stance.

Exercise 3. Complex of floor exercises No. 3(Fig. 3).

Performed on 16 accounts.

Starting position - combat stance.

“One-two” - rising on toes, unclench your fingers and slowly raise your arms forward, then up to the sides, palms inward, look up, stretch.

"Three" - lowering your hands forward, take an emphasis crouching, connect your knees and socks, palms parallel.

"Four" - with a push, straightening the legs back, take the emphasis lying down.

"Five" - bend your arms, raise your left leg to failure, turn your head to the left.

"Six" - unbend your arms, take an emphasis lying down, turn your head straight.

"Seven" - bend your arms, raise your right leg to failure, turn your head to the right.

"Eight" - unbend your arms, take an emphasis lying down, turn your head straight.

"Nine" - with a push of the legs, take the emphasis crouching, connect your knees and socks, palms in parallel.

“Ten” - jump up to straighten up and stand with your legs apart in a wide step, bend your arms behind your head, press your palms to the back of your head (top right), elbows to the sides and back to failure, look straight.

"Eleven" - tilt the body to the left (do not bend the legs).

"Twelve" - without stopping, tilt the body to the right (do not bend the legs).

"Thirteen" - without stopping, straighten up and tilt the body back, arms to the sides and back to failure, palms forward (do not bend your legs).

"Fourteen" - without stopping, tilt the body forward until the fingers touch the ground with the palms back (do not bend the legs).

“Fifteen” - while straightening up, jump up, bending your legs together, arms to the sides, palms forward and take the “Board” position (half-squat position on both feet, heels together, toes and knees apart, arms forward to the sides, palms inward, look straight ).

"Sixteen" - combat stance.

Exercise 4(Fig. 4).

Hanging with a grip from above, bending your arms, pull yourself up (chin above the bar of the crossbar), unbending your arms, lower yourself into the hang. The position of the hang is fixed.

Exercise 5. Raising the legs to the crossbar(Figure 5).

Hanging with an overhand grip, raise your legs to the crossbar until they touch the bar and lower them down. The position of the hang is fixed.

Exercise 6(Fig. 6).

Hanging with a grip from above, bending your arms, raise your legs to the crossbar and turning around the axis of the projectile, go into focus on straight arms. The positions of the hang and the stop are fixed, lowering into the hang is performed in an arbitrary way.

Slight bending and spreading of the legs, a slight deviation of the body from a fixed position in the hang is allowed.

It is forbidden to perform swing movements.

Exercise 7(Fig. 7).

Hanging with a grip from above, bending your arms, put one bent arm at point-blank range, then the other; Continuing the movement, go into focus on straight arms. The position of the hang and stop are fixed; lowering into the hang is performed in an arbitrary way.

It is allowed to lift by force on both hands, slight bending and spreading of the legs, slight deviation of the body from a stationary position in the hang.

It is forbidden to perform movements with a jerk and a swing.

Exercise 8(Fig. 8).

For cadets of the 1st course of military educational institutions: lifting with a coup, swinging with an arc, dismounting with a swing back.

For cadets of the 2nd year of military educational institutions: hanging, swinging, lifting the veil of the right (left) outside, jumping the leg back at point-blank range, swinging the arc, dismounting with a swoop back.

For cadets of the 3rd and senior years of military educational institutions: hanging, swinging, lifting by kip, turning back in support, swinging with an arc, dismounting with a swing back (Fig. 8).

Allowed, slight bending and breeding of the legs, unstable landing.

Exercise 9(Fig. 9).

Emphasis, bending your arms, lower yourself to point-blank range on bent arms; unbending your arms, go to point blank range. The stop position is fixed; when lowering, the arms are bent completely.

Slight bending and spreading of the legs is allowed.

It is forbidden to perform swing movements.

Exercise 11(Fig. 11).

For cadets of the 1st year of military educational institutions: emphasis on the hands, swinging, lifting the swing forward into a gray leg apart, swinging the legs inward and swinging back, swinging forward, dismounting to the right with a turn to the left, holding the pole with both hands.

For cadets of the 2nd year of military educational institutions: emphasis on the hands, swinging, lifting forward with a swing forward into a gray leg apart, interception of hands forward, somersault forward into a gray leg apart, jumping the legs inward and swinging back, swooping forward, dismounting to the right with a turn to the left holding on to the pole with both hands.

For cadets of the 3rd and senior years of military educational institutions: emphasis on the hands, swinging, lifting with a swoop forward, swing back, swing forward into a gray leg apart, interception of hands forward, power stand on the shoulders (hold 2 s), somersault forward in sitting legs apart, swinging the legs inward and swinging back, swinging forward, dismounting to the right with a turn to the left, holding the pole with both hands (Fig. 11).

It is allowed to perform a dismount with a swing forward to the other side.

Exercise 13(Fig. 13). For cadets of military schools. The height of the horse is 120 cm, the bridge is 10-15 cm high, it can be set arbitrarily.

The jump is performed with a run-up, with a push from the bridge, they stretch their hands to the support, put their hands on the far half of the horse, pushing off to spread their legs, arms up - to the sides, unbending to land.

Hand-picking, pushing with one foot, touching the mat with the hand(s) after landing is prohibited.

Exercise 14(Fig. 14). For cadets of military schools. The height of the horse (goat) is 120 cm, the bridge is 10-15 cm high, it is set arbitrarily.

The jump is performed with a take-off, with a push from the bridge, they stretch their hands to the support, put their hands on it, bending to bend their legs, push off with their hands until their legs pass the vertical, unbending to land.

It is forbidden to push with one foot, touch the mat with the hand(s) after landing.

Exercise 15(Fig. 15).

The position is lying on the back, hands behind the head, legs are fixed, tilt the torso forward until the elbows touch the knees, return to the starting position until the shoulder blades touch the floor. The exercise is performed within one minute.

Slight bending of the legs is allowed.

Exercise 16(Fig. 16).

Emphasis lying, torso straight, bend your arms until your chest touches the floor, unbending your arms, take the position of emphasis lying.

The exercise is performed without stopping.

Exercise 17(Fig. 17).

Combat stance, crouching emphasis, put your hands forward, tilting your head to your chest, push off with your feet and, grouping, roll forward into a crouching emphasis position, stand up.

Exercise 19(Fig. 19).

Combat stance, with a step of the leg, tilt the torso, bending the left leg, put the left hand on the floor, with a wave of the right and a push of the left leg, successively leaning on the hands, go through the handstand, legs apart. Alternately pushing off with your hands and lowering your legs, stand in a leg stand apart. A side flip is performed in both directions.

It is carried out in any room or on a flat area.

Exercise 21(Fig. 21). Kettlebell weight 24 kg.

Stand - legs apart, with a grip from above with one hand on the bow of the kettlebell, sequentially lift the kettlebell up and down, without touching the floor, first with one hand, then without rest after changing hands with the other. The position of the kettlebell at the top is fixed on a straight arm, the change of hands is carried out on a forward swing.

It is forbidden to rest in a position when the kettlebell is lowered down, to touch parts of the body with your free hand.

There are two weight categories: up to 70 kg, 70 kg and above.

Exercise 23(Fig. 23).

For cadets of the 1st course of military educational institutions that train flight personnel: two main jumps, a jump on the stomach, a main jump, a jump in a crouch, a main jump, a jump with a turn of 180 °, a main jump, a jump in a tuck, two main jump.

For cadets of the 2nd year of military educational institutions that train flight personnel: two main jumps, somersault forward (backward), two main jumps.

For cadets of the 3rd and senior years of military educational institutions that train flight personnel: two main jumps, a jump on the stomach, a main jump, a jump in a crouch, a main jump, a jump with a turn of 180 °, a main jump, a jump in tuck, main jump, somersault forward (back), two main jumps.

It is forbidden to jump off the trampoline net.

Main jump

Jump on the belly

Sit jump

Rotate 180

Faction Jump

Front flip

Rice. 23. Trampolining

Exercise 24(Fig. 24).

Exercise 25(Fig. 25).

The exercise is evaluated by the amount of time spent on the implementation of 4 series.

148. In the physical training manuals, it is allowed to include additional exercises that ensure the development of physical qualities in military personnel with the peculiarity of their type and type of activity.

149. Injury prevention in gymnastics and athletic training is ensured by:

high discipline of military personnel;

compliance with the technique of performing physical exercises and good knowledge of self-insurance techniques;

compliance with the methods of teaching gymnastic exercises and safety requirements;

reliable assistance and insurance when performing vaults and exercises on shells;

checking the technical condition of projectiles (stretch marks, carbines, locking devices, etc.);

checking the reliability of fastening arms and legs when performing exercises on shells and simulators.

hand-to-hand combat

150. Classes in hand-to-hand combat are aimed at developing the skills necessary for destroying, disabling or capturing the enemy, self-defense from his attack, as well as cultivating courage, determination and self-confidence.

151. Classes in hand-to-hand combat are held in military (sports) uniforms, check only in military uniforms:

when training in combat techniques with weapons - on a special platform equipped with stationary and portable stuffed animals, targets (wickerwork), portable obstacles (walls, fences, front gardens, inconspicuous obstacles, etc.), trenches, communication passages, dugouts, landings, facades of houses with windows, in tactical fields, in guard towns and on obstacle courses;

when teaching unarmed combat techniques - on a flat grassy area, a specially prepared pit with sand and sawdust, equipped with drainage or in a gym (on a carpet of mats).

152. The preparatory part of the lesson is carried out with and without weapons. When carrying out the preparatory part of the lesson with weapons, it includes: drill techniques, walking and running at a different pace, rushing, crawling, performing preparedness techniques for combat and offhand shooting, actions on sudden commands and signals, hand-to-hand combat techniques with weapons, including and on targets (stuffed animals), complexes of techniques hand-to-hand combat with a machine for 8 or more accounts.

The preparatory part of the lesson, conducted without weapons, includes: drill techniques, walking and running at a different pace, actions on sudden signals and commands, special exercises in movement, hand-to-hand combat techniques for 8 or more counts, exercises for two, hand and foot fighting techniques, self-insurance techniques, exercises in simple martial arts.

a set of techniques RB-N (initial) - for conscripted military personnel, during the period of improving initial military training (for cadets of universities - during the period of combined arms training);

a set of techniques RB-1 (general) - for servicemen of all types and branches of the Armed Forces;

a set of techniques RB-2 (special) - for military units and military units of the airborne troops, marines, motorized rifle units and military units, cadets and students of military educational institutions that train specialists for these units;

a set of techniques RB-3 (special) - for military personnel of reconnaissance military units and subunits, cadets of military educational institutions that train specialists for these military units and subunits.

table 2


Military personnel on conscription, during the period of improvement of initial military training (cadets of universities - during the period of combined arms training)	All types and types of troops of the Armed Forces
Conscripts who have served less than 6 months	All types and types of troops of the Armed Forces
Conscripts who served 6 months and more		All types and types of troops of the Armed Forces
Contracted servicemen who have served less than 6 months.		All types and types of troops of the Armed Forces
Contracted military personnel who have served less than 1 year (1st year cadets of universities)		All types and types of troops of the Armed Forces
Contracted military personnel who served 1 year or more (cadets of the 2nd year of universities)		All types and types of troops of the Armed Forces
Contract military personnel who have served 2 years or more (cadets of 3-5 courses of universities)		All types and types of troops of the Armed Forces of the Russian Federation	Airborne, marines, motorized rifle units	Personnel of reconnaissance units and subunits

154. Personnel of units and military units of the Airborne Forces, Marine Corps, reconnaissance units and units special purpose along with the techniques of RB-2 and RB-3, they additionally study hand-to-hand combat techniques according to special programs.

155. The main part of the lesson is organized at one or more training places. At the end of the main part of the lesson, complex training, including in the form of training fights.

156. The following exercises are included in the "Hand-to-hand combat" section:

Exercise 26.

It includes the following combat techniques with a machine gun:

"Stab with a bayonet (poke with a barrel) without a lunge" - direct the machine with a bayonet (barrel) at the target and hit the enemy with a shock movement of the hands, pull out the bayonet and prepare for battle on the spot or continue moving (Fig. 26).

"Butt kick from the side" - by moving the weapon with the right hand to the left, and with the left hand - towards yourself with a simultaneous turn of the body to the left, strike with the corner of the butt. The blow can be applied from a place or with a short step behind the standing leg (Fig. 28).

144. Classes in gymnastics and athletic training are aimed at developing agility, strength and strength endurance, resistance to motion sickness and overload, spatial orientation, applied motor skills, nurturing courage and determination, and improving combat bearing.
145. Classes are held on gymnastic grounds, towns, in sports halls or specially equipped premises, on the decks of ships, on training complexes, on the ground.
146. Gymnastics and athletic training classes include physical exercises on the crossbar, parallel bars, vaults, acrobatic exercises, exercises with weights, on simulators and multi-span apparatuses, in balance, climbing, outdoor games and relay races.
For servicemen of flight personnel and cadets of military educational institutions who train flight personnel, physical exercises on a trampoline, a stationary gymnastic wheel, and acrobatic exercises are included.
147. The section "Gymnastics and athletic training" includes the following exercises:

Exercise 1. Complex of floor exercises No. 1 (Fig. 1).
Performed on 16 accounts.
a similar position is a combat stance.
“One-two” - rising on toes, clench your fingers into a fist, slowly raise your hands forward, then up, palms inward, look up, stretch.
“Three” - dropping on both feet, bend your arms with force, press your elbows to the body, fists to your shoulders, connect your shoulder blades, look straight.
"Four" - unbend your arms up, fingers clenched into a fist, palms inward, bend over, look up.
"Five" - connecting the toes of the legs, sit down to failure on both feet, knees together, palms on the hips, elbows to the sides.
“Six” - stand up (do not spread your toes), raising your arms forward, spread them to the sides and back to failure (with a jerk at the end of the movement), palms forward, fingers clenched into a fist, bend.
"Seven" - sit down to failure on both feet, palms on hips, elbows to the sides.
"Eight" - stand up with a jump, legs apart for a wide step, hands on the belt.
“Nine” - unbending the left arm and at the same time turning the body to the left, take the arm to the side and back to failure, palm forward, fingers clenched into a fist, look at the left hand (do not move the legs).
"Ten" - turn the body straight, hands on the belt.
“Eleven” - unbending the right arm and at the same time turning the body to the left, take the arm to the side and back to failure, palm forward, fingers clenched into a fist, look at the right hand (do not move the legs).
"Twelve" - turn the body straight, hands on the belt.
"Thirteen" - sharply lean forward until the fingers touch the floor, palms back (do not bend your legs).
“Fourteen” - straighten up, raising your arms forward, take them to the sides and back to failure (with a jerk at the end of the movement), palms forward, fingers clenched into a fist.
"Fifteen" - lean forward sharply until your hands touch the floor, fingers clenched into a fist, palms back (do not bend your legs). "Sixteen" - jump combat stance.

Below are sets of exercises that organically combine elements of many dances, general developmental movements, walking and running, performed to rhythmic pop tunes.

The complex is designed for women and men over 20 years old. At this age, the development of the heart muscle ends, and nervous regulation of cardio-vascular system allows the body to cope with significant physical activity. It should also be taken into account that heartbeat more frequent in women than in men. After 20 years, the development of the central nervous system and improve the activity of the cerebral cortex. Nervous processes are characterized by great mobility, but excitation prevails over inhibition.

It is desirable to perform exercises to music that is popular and of interest to you. Include in your activities movements that are difficult to coordinate. At first it will be difficult to combine the movements of the arms and legs, but this skill comes with time, do not forget about the elements of improvisation.

Series 1

Stand on your toes, raise your arms and spread them apart.
Get down on the entire left foot, bend the right foot, knee to the left, arms to the sides. Do the same on the other side. Repeat 8-16 times.
Half-squat on your toes, take your right leg forward a little. With a turn to the right, step your left foot forward and half-squat, the left hand goes down, the right hand goes up. Do the same on the other side. Repeat 8 times.
Turn your torso slightly to the right and swing your right leg forward, bend your left arm in front, and lower your right arm down. Place your right foot on your toes, crossing it in front of your left. Transfer the weight of the body to the right leg, and bend the left, turning the knee to the knee of the supporting leg. Swing your left foot forward and bend your right arm in front, and lower your left arm down. Do the same with the other leg. Repeat 8-16 times on each leg.
Stand with your feet together, arms out to the sides. Put your right foot on the toe, and then half-squat on two legs with your knees turned to the left, slightly bend in the lower back. Transfer the weight of the body to the left foot, put the right foot forward on the toe. Put your right foot to the left - the starting position.
Then put your right leg aside, put it on your toe and half-squat on two legs with your knees turned to the left, while bending slightly at the lower back. Transfer the weight of the body to the left foot, put the right foot on the toe, put the right foot to the left. Now repeat the same with the other leg.
Stand up straight, spread your arms to the sides. Turn the right foot inward, hands in front of the chest, hands down. Turn your right foot outward, while slightly straightening your arms. Turn your right foot inward, spread your arms to the sides, hands up - and do a half squat. Return back to the starting position. Repeat 4 times on each side.
Squat down in a stance, legs apart, hands on hips. Put your right foot on the toes, bring your left shoulder forward. Return to starting position. Do the same with the other leg. Repeat 4-8 times.
Stand up straight and spread your legs slightly apart. Bend the left leg, bring the pelvis to the right, lift the right forearm up, lower the left one down. Do the same starting with the other leg. Repeat 8-16 times on each leg.
Stand up straight, legs apart. Turn your knees to the right and do a deep squat. The left foot is on the toes, the right forearm is up, the left is down. Return to the starting position and do the same with the other leg. Repeat once with each leg.
Put your feet apart, spread your arms to the sides. Perform jumps with knees turning left and right. Repeat 8-10 times.
Stand up straight and squat slightly, turning your knees to the right. Perform a jump on the left leg, bend the right leg, turn the knees to the left, lift the forearm of the left hand up, lower the forearm of the right hand down. Do the same on the other side. Repeat 16 times.

Series 2

Stand up straight, legs apart, hands on hips. Push your head forward, then return to the starting position. Repeat 8 times.
Place your legs apart, spread your bent arms to the sides, palms up. Tilt your head to the right, then to the left. Repeat 8 times on each side.
Sit down, spread your legs, spread your arms to the sides. At a slow pace, perform circular movements of the head to the right, then to the left. Repeat the movement 4 times on each side.
Stand straight, legs apart, bend your arms in front of your chest, lower your hands down so that their backs touch each other. Extend your arms forward in arcs upwards, palms up and touching each other. Then lower your arms down and return them to the starting position. In the same way, do the exercise with your hands in an arc downwards. Repeat the exercise 4-8 times.
Place your legs apart, cross your arms in front of your chest so that the right one is in front of the left. Perform circular motions with the brush inward. Extend the right hand up, the left down, the hands are bent in the starting position, and again make circles with the brush inward. Repeat 8 times, then 8 more times with a movement to the right to the left for each count.
Place your legs apart, slightly wider than your shoulders, spread your arms to the sides. Transfer the weight of the body to the left leg, bend it slightly, pull the right hand into you, as it were. Then return to the starting position. Do the same, but with the right leg. Repeat 4 times on each side.
I.p., as in the previous exercise. Transfer the weight of the body to the right leg, bend it slightly with a slight turn of the torso to the left, stretch the right arm to the side, turning it inward. Then return to the starting position. Repeat the same movement with the other hand. Do 4 times.
Put your legs apart, spread your arms slightly bent to the sides, lift your forearms up, relax your fingers. Transfer the weight of the body to the right leg, bend the left leg, lean on the floor with half toes, turn the knee outward and circle with your hands forward. Do the same movement on the other side. Repeat 4 times on each side.
Spread your legs wide, knees out, hands to your shoulders, fingers clenched into a fist. Then spread your arms to the sides, palms forward, fingers apart. After that, return to the starting position. Do the same, but raise your hands up. Repeat 4 times.
Put your feet apart, arms to the sides. Slightly bend the right leg, tilt the pelvis slightly to the left, bend the left arm. Straighten the right leg and slightly bend the left, pelvis to the right, left arm to the side, bend the right. Repeat 8-16 times.
Lean forward and bend into a stance, legs apart, arms forward. With bent arms, swing back, then return to the starting position. Now swing with straight arms and return to the starting position again. Repeat 8 times.
Stand straight, legs apart, hands down along the body. Then put your right hand on your belt, and lift your right shoulder up and forward and return to the starting position. Do the same with the left shoulder, placing the left hand on the belt. Repeat the movements 4 times.
Place your legs apart, while pushing the right one slightly forward. As for "one - four", perform circular movements with your shoulders forward. At the expense of "five - eight" similar movements of the shoulders back. Repeat the exercise 8 times back and forth.
Stand up straight and spread your legs wider. On the count of "one - four", take your left foot to the right and put it on your toe. Accompany this lunge by alternately raising and lowering your shoulders. On the count of "five - eight" do the same in the other direction. Repeat the exercise 8 times in each direction.
Stand straight, spread your legs wider, bend your arms slightly and spread them apart, palms up. On the count of "one", "two", perform jerky movements with your hands back and in. Repeat 16 times.
Place your legs apart, hands in front of your chest, forearms connected. Turn your torso to the right, elbows out to the sides, then return to the starting position. On the other side, do the same. Repeat turns 8 times.
Sit down a little and put your legs apart, hands in front of your chest, palms up. At the expense of "one", "two", perform two jerky swings with your right hand back with a turn of the torso to the right, the left hand on the belt. On "three", "four" do the same in the other direction. Repeat 8 times.
Stand up straight, legs apart, hands in front of the chest, palms up. Take your left leg back and put it on the toe, forearms - with an arc outward, spread your arms to the sides, slightly bending them, palms - up. Then place your forearms in an arc inward and return your hands to their original position. Do the same on the other side. Repeat the exercise 8 times.
Place your feet together, feet parallel, hands on your hips, elbows back. On "one", "two" - transfer the weight of the body to the left leg, tear off the right heel from the floor and complete the circle ankle joint with the foot attached and with a gradual turn to the right by 360 °. On the count of "three", "four" perform the same movement with the left leg. Repeat 2 times.
Lunge to the left, spread your arms to the sides. On the count of "one", "two" - move the pelvis forward in an arc to the left, to "three", "four" - in an arc the pelvis to the right, to "five", "six" transfer the weight of the body to both legs, to the leg stand apart with a semi-squat. Alternate lunges to the right, then to the left 4 times.
Put your feet apart, spread your arms to the sides. Bend your right hand, move your pelvis to the left, right hand to your shoulder, tilt your head to the left. Do the same to the right. Perform a not too deep semi-squat on the left leg, bend the right leg. The toe of the left leg is at the knee of the right, take the left hand to the side, right to the shoulder, tilt the head slightly to the left. Take a step forward with your right foot, move your pelvis to the right, right hand to the side, left to the shoulder. Do 16 times.
Stand straight, legs apart, put your hands slightly bent on your hips. On "one" take the pelvis to the right, on "two" - to the left, on "three" - lean forward a little, pelvis to the right, straighten your arms and lean on the thigh at the knee. On the count of four, make illogical movements to the left. On "five" - a semi-squat on two legs with the torso tilted forward, on "six" - shift the weight of the body to the right leg and slightly turn the body to the left, put the left foot on the heel, hands forward down, fingers clasped and, finally, on "seven "," eight "transfer the weight of the body to the left foot, put the right foot on the heel, slightly turn the torso to the right, arms forward and downward, fingers clasped. Repeat 4 times.
Half-squat, spread your legs, connect your knees together, tilt your torso forward slightly, head also slightly forward, lower your hands down, touch your knees with your fingers. Then spread your knees, try to keep your head straight, touch your knees with your fingers and return to the starting position. Spread your knees, cross your arms in front of your chest, touch your knees with your fingers and return to the starting position again. Repeat 8 times.
Place your legs apart, hands in front of your chest, interlock your fingers. On the count of "one", "two", perform a rotation of the pelvis in the frontal plane and a wave with your hands in front of the chest, on "three" - turn to the right by 45 °. Then transfer the weight of the body to the left leg, put the right leg in front on tiptoe, stretch your arms forward. On the count of "four", keep the semi-squat, bend, in the lower back, raise your hands up and return to the starting position. Then perform the same movements on the other side. Repeat 8 times.
Stand straight, legs apart, hands on hips, round your back. On "one" bend in the lower back, bring the shoulder blades together, pull the elbows back, on the "two" round the back, pull the elbows forward and then to the sides. Alternating movements, perform 4 times, then do the same steps, but already in a semi-squat.
Stand straight, legs apart, hands on hips, round your back and rise on tiptoe with your left foot, take your right leg to the side and down, elbows forward and to the sides. Sit down on two legs for “one” and bend in the lower back, bring the shoulder blades together, take your elbows back, at the expense of “two” take your elbows forward and to the sides, bend for “three”, bend your elbows back. Then rise on your tiptoes with your right foot and follow the same movement. Do 8 times.
Stand with your feet apart, hands on your hips. At the expense of "one", "two", slightly bend the right leg and perform two springy movements with the pelvis to the right and at the same time two jerky movements with the right hand down, for "three", "four" - do the same in the other direction. At the expense of "five", "six" - two springy movements of the pelvis to the right and simultaneously two pushing movements of the right hand to the side, for "seven", "eight" the same movements as for "five", "six", but in the other side. When you can perform this movement without much difficulty, diversify it and, by analogy, perform it with movements of your arms to the sides and up. Repeat 4 times.
Spread your legs wide, and spread your arms to the sides. At the expense of "one-four", perform four springy lunges to the right simultaneously with jerky movements with the right hand back, touch the right thigh with the left forearm, at "five - eight" do the same, but in the other direction. Repeat 4 times on each side.
Lean forward, put your legs apart, grab your lower leg from the outside with your hands. On the count of "one", raise your torso and bend, bending strongly in the lower back, keep your head straight, arms straight. On "two" - make an inclination, bending over, and touch your legs with your head, bend your arms and pull your torso to your legs with effort. Repeat 16 times.
Lean forward and spread your legs wide. On the count of "one", bend over to the left leg with the torso turned to the left, touch the inside of the foot with the right hand, move the left hand back. On the count of two, do the same slope, but in the other direction. The exercise can be made more difficult by touching the floor with your hand on the outside and inside of the foot. Repeat 16 times.
Sit down, spread your legs wider, hands touching the floor. Do spring squats. Repeat 16 times.
Focus on the right leg, bend the left, connect your knees, raise your hands up. At the expense of "one", "two" lean forward until your hands touch the floor, at "three" - straighten up, at the expense of "four" - pause. On the count of "four - eight" repeat the same with the other leg. You can complicate this exercise by swinging your right foot back. Do 8 times.
Legs apart, stretch your arms in front of your chest. For one, lean to the left, arms to the sides, right arm bent, left straight.
On "two" - return to the starting position. At the expense of "three", "four" we do the same, but in the other direction. Repeat 8 times in different directions.
Lunge with your foot to the right, touch your right knee with your right hand, lift your left up and slightly round. On the count of "one - sixteen" make 16 springy tilts to the right, and 8 of them in the position of the legs apart, arms straight, and the remaining 8 - tilts forward and to the side, hands in the "lock" and touch the right leg. On the count of "one - sixteen", do 8 rotations of the pelvis to the right, crouching on two legs, and circles with your arms above your head, and 8 rotations to the left with the same circles above your head.
Legs apart, bend your right leg, leaning on your tiptoes, lean to the right, grasp the shin of your right leg with your right hand from the inside, touch your shoulder with your left hand. Perform springy tilts to the right while simultaneously extending the left arm to the sides. Repeat tilts 8 times. Do the same on the other side. You can perform this movement with your hands on the floor.
Place your feet together, hands in front of your chest. On the count of "one - four", make two swings with your bent right leg to the side with a slight tilt of the torso forward, lower your arms down. At the expense of "five - eight" do the same with the left foot. Repeat 4 times.
Do a semi-squat, spread your legs wider, spread your arms to the sides. On the count of "one" swing your right foot forward and inward, on "two" return to the starting position. Perform the same movement on the other leg. Repeat 8 times.
Feet together, hands in front of chest. On the count of "one", swing your right leg to the side, without twisting your knee down. On two, return to the starting position. Do the same movement with your left foot. Repeat 4 times in different directions.
Squat down with feet together, hands on hips. On the count of "one", swing your right foot back, arms to the sides, on "two" return to the starting position. Do the same movement with the other leg. Repeat 8 times.

40. Stand straight, feet together, arms along the body. For one, raise your right bent leg up and touch your knees. On the count of two, return to the starting position, on the count of three, swing your straight leg forward and at the same time clap your hands under it. Repeat the exercise 8 times for each leg.

Series 3

Put your legs apart, put your palms on your shoulders and sit down slightly. On the count of "one", straighten your legs and rise sharply on your tiptoes, raise your hands up, with the palm of one hand touch the back of the other hand. On the count of "two", return to the starting position, on "three" straighten your legs and again rise sharply on your tiptoes, lower your hands down, with the palm of one hand touch the back of the other. Repeat 8 times.
Swear a little. As for "one", slightly move the pelvis to the right, bend your arms, hold your hands at the right shoulder, straighten your legs for "two" and rise sharply on your toes, lower your hands to the left downwards. Repeat 5 times.
Stand on your toes, spread your arms to the sides. On the count of "one", make a jump on the left leg, take the bent right leg to the side, the knee is turned inward, on "two" put the right foot to the left, on "three" do the same as on the count of "one", on "four" put the right foot behind the left. Repeat 4 times with each leg. This is an exercise with Charleston elements.
Stand up straight, lower your arms along the body. On the count of "one", jump on the left leg, the right leg is bent, the right forearm is raised up, the left is lowered down. On the count of "two" - a jump on the left leg with a turn of the thigh of the right leg inward, the right forearm is directed down, the left - up. Repeat alternately with each leg 8 times.
Sit down, put your legs together, bend your arms at the elbows in front of the chest. At the expense of "one", make a jump to the right, take your right hand back, left - forward, on "two" - return to the starting position, on "three", "four" perform the same movements, but to the left. Repeat 8 times.
Stand on tiptoe, spread your arms to the sides. On the count of "one" do a jump with turning your knees to the right, on "two" - a jump with turning your knees to the left. On the count of "three", "four" do the same. On the count of "five" - a jump on the right leg, bend the left, the knee is turned inward, on "six" - a jump on two legs. On the count of seven, jump on your right foot and swing your left forward and inward. And, finally, about "eight" blacken to the starting position. Do the same with the flip in the opposite direction. Repeat 4 times.
Stand straight, stretch your arms along the body. On the count of "one" (jump on the left leg, bend the right knee. About "two" - jump on the left leg, take the right leg to the side and put it on the toe. Do the same starting from the other leg. Repeat the exercise on 4 times for each leg.
Stand on your toes, spread your arms to the sides. Perform jumps left and right. Repeat 16 times.
Stand on your toes, spread your arms to the sides. On the count of "one", make a jump on the left leg with a half turn to the right, bring the right bent leg forward, knee outward, take the right hand behind the head, lower the left one down. On the count of "two" - jump on the left leg with a turn to the left, take the right bent leg back, lower the knee down, take the right hand back, bend the left forward, lower the elbow down. Alternately do this 4 times.

Series 4

Support exercises.

Stand facing the support on the bottom rail. On the count of "one" rise on your toes, on the count of "two" return to the starting position. Repeat 16 times.
Stand with your feet on the bottom rail facing the support. On the count of "one - four", intercept the slats with your hands and gradually move forward, and on the count of "five - eight", bending your arms, return to the starting position. Repeat 4 times.
Stand half-turned to the support, put your right bent leg on the support. On the count of "one - six" perform springy forward bends, on "seven", "eight" slowly return to the starting position. Do the same with the other leg. Repeat 4 times.
Stand facing the support and, bending over, lean forward, take your left bent leg back. On the count of "one" straighten the bent leg back, on "two" - bend it and return to the starting position. Perform the same movements with the other leg. Repeat 16 times with each leg.
Stand facing the support, bend slightly, take your left bent leg back. On "one" swing the right foot to the left shoulder, on "two" - swing the left foot to the right shoulder. Perform alternately with both legs 16 times.
Lie on your back, legs slightly bent, socks on a support. On the count of "one", "two", lift the pelvis up, on "three", "four", return to the starting position. Repeat 16 times.
Lie on your back, left bent leg on the support, right straight. On the count of "one", "two", lift the pelvis up, on "three", "four", return to the starting position. Do the same starting with the other leg. Repeat 8 times.
Lie on your back and touch the toes of the support at an obtuse angle to the floor. On the count of "one" sit at an angle and grasp the support with your hands, on "two" return to the starting position. Repeat 12 times.
Lie on your back and stretch your legs forward at a right angle to the floor. On the count of "one", "two", sit down and grasp the support with your hands, on "three", "four" return to the starting position. Repeat 16 times.

Series 5

Sit on the floor, legs apart. Bend your left leg, turn your knee outward, keep your hands in front of your chest. As for "one", "two", lean to the right, for "three", "four" - to the left. Then return to the starting position. Do the same movement by bending your right leg. Repeat the exercise 5 times on both sides.
Sit on your left heel, take your right leg to the side, spread your arms to the sides too. On "one", "two" lean forward, arms back and to the sides, on "three", "four" perform several springy movements, at the expense of "five - eight" hold in the previous position for several seconds. At the expense of "one", lean to the right, raise your right hand up, put your left hand on your belt, perform springy movements for "two - four". On the count of "five - eight" again hold in the previous position for a few seconds. Repeat 4 times, changing the supporting leg.
Sit on the heel of your left foot, stretch your right leg forward, lean forward, raise your hands up. At the expense of "one - four" perform springy movements, at "five - six" rise to a hundred, yku on your left knee, lean back, put your left hand on your thigh, bend your right hand in an arc up and back. On the count of "seven" lean forward with an emphasis on the left knee, bend the right arm in an arc downwards and forward, on the count of "eight" return to the starting position. Do 4 times.
Sit on the floor and spread your legs wide. On the count of "one - four", lean towards the right leg with springy movements, on "five" turning the torso to the right, rest your hands on the floor, your hands are directed inward. At the expense of "six - eight", perform jerky movements with your shoulders to the right, at "nine", "ten" lean forward, lying on your hips, take your left bent leg back, at "eleven", "twelve" stay in the previous position. At the count of "thirteen", "fourteen", slowly lower your left leg and at "fifteen", "sixteen" return to the starting position. Do the same with the other leg. Repeat the exercise 3 times.
Lie on your left side with an emphasis on your forearms, bend your right leg and place it in front of your left knee, grab your shin with your hand. On "one", "two", swing your left leg up, on "three", "four", unbending your right leg to the side with a grip on the shin with your hand, swing your left leg bent forward. Repeat this movement 16 times, changing between bent and straight legs.
Sit on your left thigh with an emphasis on your hand, bend your right leg, point your foot towards you, touch your shoulder with your right hand. For one, unbend your right leg and lift it up, also lift your right hand up with your palm forward, for two, return to the starting position. Do the exercise on the other leg. Repeat 12 times.
Lie on your left side and raise your torso above the floor with your right hand on the floor, lift your left hand up. On the count of "one" raise your legs, on "two" return to the starting position. Do the same on the right side. Repeat 6-8 times.
Lie on your back, spread your arms to the sides. On the count of "one", "two", bend over and sit down, bending your legs, while your socks should touch the floor, spread your arms to the sides. On "three", "four" sit at an angle and straighten your legs forward. On the count of five to eight, straighten up and roll 360 degrees to the right, back to the starting position. Do the same on the other side. Repeat 4 times.
Lie on your stomach and bend your elbows. On the count of "one - four" perform alternate movements with the shoulders, bending over, on the count of "five", "six" hold in this position, on "seven", "eight" return to the starting position. Repeat 8 times.
Lie on your stomach, bend your legs, grab your feet with your hands. On the count of "one - four", bend the whole body, on "five", "six" hold in this position, on "seven", "eight" return to the starting position. Repeat 6 times.
Get on your knees and rest your hands on the floor. On the count of "one", perform a swing with the right bent leg to the side, the foot is directed towards you, for "two" - swing with the bent right leg in an arc back-to-left. Do the same with the other leg. Repeat the exercise 12 times with each leg.
Get on your knees, take your bent left leg back, point the foot towards you. On the count of "one" unbend the left leg and pull the toe, on the "two" return to the starting position. Do the same with the other leg. Repeat 18 times. You can complicate this exercise if you perform it on the forearms.
Sit on your right thigh, take your right bent leg back with your hands on the floor. On the count of "one", "two", lift your left leg above the floor, on "three", "four" return to the starting position. Do the same with the other leg. Repeat alternately 12 times.

Series 6

Sit in a Turkish position and touch the floor with your hands. As for "one - four", perform springy forward bends, looking in front of you, for "five - eight", make a springy forward bend, tilting your head down. Repeat 4 times.
Sit on your heels and lean back until the back of your head touches the floor. Try to stay in this position for 15 seconds. Return to starting position and repeat 5 times.
Lie on your back. At the expense of "one", "two" make a stand on the shoulder blades, bend your legs behind your head. Try to hold this position for 20 seconds to 2 minutes. Repeat 3-5 times.
Run in circles, bending your legs back and performing various movements with your arms for 3 minutes.
Stand up straight, put your legs together, put your hands down in a "lock". On the count of "one", make a jump on the left leg, bend the right leg and take it to the side, on "two" - again jump on the left and straighten the right leg to the side. Do the same jumps on the right leg. Repeat 8 times.
Stand up straight and take a small step to the side. On the count of "one" bend the left leg forward, and with the left hand touch the shoulder, on "two" put the left foot to the right on the toe. Do the same on the other side. Repeat 8 times.
Half-squat on two legs, round your back, put your hands on your belt. At the expense of "one" bend and take your right bent arm to the side, lift your forearm up, "two" return to its original position. Then do the same movements, but in the other direction. Next, step with your right foot to the side, move the pelvis to the left, take the right bent arm to the side, lift the forearm up, put the left foot to the right on the next count, return the right hand to its original position. Repeat the movement, but moving one step to the left. Return to a standing position, legs apart, hands on hips. Again, half-squat on two legs, turn the torso to the right and bend, spread your bent arms to the sides, lift your forearms up. In the same way, repeat all movements on the other side. Perform this entire complex combination 8 times.
Stand on your left leg, bend your right leg and touch the floor with your toe, stretch your straight arms in front of you. On the count of "one", tilt the pelvis to the left and swing your arms downwards and backwards with arcs, then return to the starting position. On the count of "two" - the pelvis to the left, arms forward - and again return to the starting position. On the count of "three", tilt the pelvis to the left; hands to the shoulders, then return the pelvis to its normal position, on "four" - the pelvis to the left, the right arm up - and again return to the starting position. Do the same by standing on your right foot. Repeat 8 times.
Stand straight, put your feet apart, raise your hands up. On the count of "one", "two", slightly move the pelvis to the right and click the fingers of the right hand above the head, on "three", "four", do the same to the left. On the count of "five", "six" relax and lean forward, on the "seven", "eight" return to the starting position. Repeat 8 times.

Series 7

Pair exercises.

Stand facing each other, spread your legs wider, lean forward, bending over and touching each other's shoulders. Perform springy forward bends. Repeat 30 times.
Stand facing each other, spread your legs wider, hold hands. On the count of "one", while maintaining the tilt position, turn the torso to the right, on "two - four" perform springy movements. At the expense of "five", "six" do the same, but to the left. Repeat 16 times.
Stand with your back to each other at a step distance, legs apart, lean forward, arching. On the count of "one", clap your hands, on "two" - tilt and, bending over, clap each other's hands. Repeat this movement one more time. Next, on the count of "one", hold hands in a forward lean, on the count of "two - four" one of you performs a tilt bending over, the other bending over, on the count of "five - eight" the same movements, but vice versa. Repeat 4 times.
Stand side by side to each other at a distance of straightened arms, legs apart. Take each other by one hand, and lift the free one up. On the count of "one", lean to the right, holding hands, on "two - four" perform springy movements, on "five - eight" do the same, but crouching on two legs. Repeat 8 times. You can complicate this exercise by performing it with a circle, in the other direction.
Stand facing each other and hold hands. Do roundabouts with a tilt back. Repeat 8 times.
Stand facing each other, put your hands on your shoulders. On the count of "one", "two", make a deep lunge on the right leg, take the left back, on "three", "four" perform springy movements. Then jump to change the position of the legs so that the left leg is in front, and on the count of "five - eight" do this exercise with the other leg. Repeat 16 times.
Stand facing each other at a step distance. Squat alternately with a swing of the leg forward in an arc above the partner's head. Repeat 16 times.
Stand with your back to each other and grab your hands. On the count of "one", "two", perform deep squats, on "three", "four", get up. Repeat 12 times.
The exercise is performed by analogy with No. 8, but do forward bends. Repeat 12 times.
The exercise is performed by analogy with No. 9 and 8, but the slopes are done with raising the legs of the partner, who lies on her back. Repeat 4 times.

Series 8

Sit on the floor facing each other, bend your legs and lean their foot against the foot. On the count of "one", "two", straighten your legs forward, on "three", "four", return to the starting position. At the expense of "five - eight" repeat the previous movements. On the count of "nine" straighten the right leg forward, on "ten" bend the right leg, and straighten the left leg forward, then repeat everything again. Repeat the exercise 4 times.
Sit down, spread your legs and touch each other with your feet. On the count of "one - four" lift the left leg in an arc in the position of the legs together, on "five - eight" return to the starting position. Do the same with the other leg. Repeat 8 times.
Sit on the floor, spread your legs and hold hands. As for "one", "two", one of you lies on your back, the other goes into a forward bend, for "three", "four" return to the starting position. Then do the same, but with roles reversed. Repeat 12 times.
Sit with your legs wide apart and hold hands. On the count of "one", "two", lean towards the right leg and bend it slightly, on "three", "four" return to the starting position. Do the same movements with the left leg. Repeat 12 times.
Sit at an angle and perform circular motions with your legs in a radius to the right and left. Repeat 16 times, and then do the same with legs apart.
Sit with your feet touching each other, lift your legs off the floor. Alternately bend and unbend your legs with resistance. Repeat the exercise until obvious fatigue.
Lie on your back, stretch your legs forward, touching each other with your feet, hands behind your head. As for "one", "two", raise your head above the floor, stretch your arms forward, for "three", "four" return to the starting position. Repeat until you feel tired.
Take a position similar to the previous one. On the count of "one", "two", sit in a corner and hold hands, on "three", "four" return to the starting position.
Sit back to back on your heels and hold hands. On the count of "one", "two", kneel down, bend over and raise your arms up, on "three", "four" return to the starting position. Repeat 8 times.
Get on your knees, facing each other, and hold hands. Perform alternate torso back bends with a straight back. Do 12 times.
One of the partners lies on his stomach, raising his hands up, the other, sitting on his heels with his legs apart, holds him by the shins. On the count of "one", "two", bend and spread your arms to the sides, on "three", "four" return to the starting position. Repeat 12 times.
One of the partners lies on his stomach and raises his hands up, the other stands above him, legs wide apart. On the count of "one", "two", bend with the help of your partner, on "three", "four", return to the starting position. Repeat 4 times, switching places.
One of the partners, legs wide apart, makes inclinations. The other sits with legs apart, also makes bends.

Series 9

Stand with your legs together, spread your arms to the sides and hold hands. On "one" make a jump on the right leg, bend the left knee inward without twisting, on "two" - jump on both legs. Repeat 8 times and jump starting with the other leg.
Stand with your legs together, facing each other, holding your right hand, bend your left hand to the side. On the count of "one", step your right foot forward towards each other, on "two" bend your left arm forward and make a jump on the right, left hands touch palms, on "three" step your left foot back, take your bent left leg to the side and turn a little torso to the left, on "four" take the right leg back and put it on the toe (lunge position) and on "five" step onto the left leg. Repeat this composition at least 16 times.
Stand with your legs together, facing each other, holding your right hand, bend your left to the side. On the count of "one", jump on the right foot and swing the left foot forward, on "two" - jump on two legs. Repeat 16 times.
Stand in the same way as in the previous exercise, and perform jumps on one leg, bend the other with a turn in a circle and advance under the right arm. Repeat 32 times.

Series 10

One of the partners lies on his back, and the other shakes the right and then the left hand of the partner, then the partners change places.
A position similar to the previous one, but alternately shaking the legs is already taking place.
One of the partners, standing on his feet, raising his hands up, relaxes and falls into the hands of the other, who is standing behind. Then you can switch places.

Episode 11

Sit on your heels with an inclination forward and hold in this position for 10 seconds. Then bend back, throw your head back, also take your hands back and touch the floor with them. Hold for another 10 seconds. Repeat the movements 8 times.
Sit on your left thigh, bend your left leg forward, touch the floor with your knee. Bend the right leg forward-left on the toe, turn the torso to the right, take the right hand behind the back. Put your left hand under the knee of your right leg, turn your head to the right. Stay in this position for 20 seconds. Then do the same movement on the other side. If you have difficulty doing this exercise, try doing it in a lightweight version - keep your hands on the side of the body. You can complicate the exercise by performing movements with a straightened leg.
Make a rack on the shoulder blades and try to stay in it from 10 seconds to 3 minutes. Then lie on your back for the same amount. Repeat 10-15 times.
Stand on the shoulder blades, hands on the floor, straight legs take over your head. Stay in this position for 20 seconds to 3 minutes.

Thus, the complex includes 11 series, each of which consists of a chain of exercises with a specific target orientation. The first series is running and combines rhythmic exercises with jumps on two and one leg. The second consists of exercises that consistently work the joints and muscles from top to bottom. The third includes exercises for the hands, shoulder girdle, neck, torso and legs, but they are performed with greater amplitude and load than the previous ones. The fourth combines exercises with support, which is designed to increase the load on certain muscle groups. In the fifth series, stretching exercises are organically combined with strength exercises. The sixth is dance and running exercises aimed at increasing the overall vitality and mood, as well as developing coordination. Seventh - partnership. It increases the emotionality of classes and makes it possible, with the help of a partner, to increase the load on a particular muscle group. The eighth continues paired exercises, their main goal is to help each other in stretching the muscles hip joint. Ninth - dance exercises with elements of improvisation. tenth is final stage of the whole complex and is aimed at stretching and strengthening all muscle groups as a whole. The exercises of the last, eleventh, series, with the help of light shaking, help to relax the main muscle groups.

When performing the entire complex, it is important to control the general physical and mental state. Such control consists in assessing your physical well-being before, during and after classes (for example, your heart rate), as well as your emotional mood.

The tolerance of certain exercises can also be judged by external signs. If there are pains in some specific organs, shortness of breath, nausea or dizziness appears, classes should be stopped and a doctor should be consulted.

A pink or matte complexion can be considered good signs, slight redness should not bother you. But a sharp blanching, a sharp redness and spots that appear on the face during the exercise are already signs of a poor condition.

Pay attention to facial expressions as well. If it is calm and decisive, and there is a healthy gleam in the eyes, then everything is fine, you can continue at the same pace. Fear, apathy, a dull look, a mouth distorted by a grimace, heavily lowered eyelids - all these signs should make you alert and change something in the implementation of the complex.

The intensity of sweating can also serve as an indicator of your condition. A slight appearance of perspiration indicates that everything is in order, and abundant is already an alarming sign.

Breathing when performing even the most complex combinations should remain rapid, deep and rhythmic, but not superficial and arrhythmic through a wide-open mouth. Watch out for coordination. Strive to ensure that all movements are confident, and the balance is stable. Loss of balance, a staggering gait and a sharp hunchback, if they constantly accompany the exercises, indicate intolerance to certain movements.

How effectively your classes are proceeding can be judged by the change in body weight. Do not forget that it depends not only on the intensity of classes, but also on conditions: temperature, air and humidity. Nutrition is also of great importance. Do not overload your body with fatty and high-calorie foods.

In general, it is not easy to determine the well-being and effectiveness of classes, because the same exercise can be performed in different ways. For example, you can run a kilometer in 8 minutes with the expenditure of a certain amount of energy. But one person can dance energetically and with full dedication of strength, while the other can dance without any tension and indifferently.

Therefore, you can control the intensity of classes only by pulse. During training, it must be measured several times. If it does not exceed 130 beats per minute, the load is not too high.

Music plays an important role. It is she who dictates the rhythm. In aerobics, you can use a wide variety of music: from jazz and folk to classical in modern processing. The main thing is that it should be rhythmic and emotional.

Execution features

Complex as a standard

Complex of floor exercises 1

Sequence 2

Sequence 3

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