Charging is a set of physical exercises performed, as a rule, in the morning, in order to warm up the muscles and joints. Charging is a mandatory procedure in the army and sports camps. Usually, charging can be done outdoors, in the gym or at home.

Charging for preschool children

2. rising on toes, raise your hands up, then, dropping on your heels, cross your arms on your chest (3-4 times)

3. from the starting position, the legs are tilted apart to the side, alternately to the right and left, one hand is on the back of the head, the other slides along the leg in the direction of the slope (4-5 times in each direction)

4. from the starting position, legs shoulder-width apart, turn the torso to the side, simultaneously spreading their arms, then, returning to initial position, lean forward, freely lowering your arms (5-6 times in both directions alternately)

5. from the starting position, legs apart, hands behind the head, squat with arms extended forward and return to the starting position (4-6 times)

6. holding the stick in outstretched hands, successively raise and lower hands (3-4 times)

7. walking with a stick fixed behind the back with arms bent at the elbows (10-20 sec.)

8. from the starting position, the ball is held in outstretched hands above the head, lowered down, followed by a hit on the floor and caught

9. tossing and catching the ball while walking (5-6 times)

10. walking between toys (10-20 sec.)

11. jumping on one leg - on the right and on the left alternately (10-15 sec.) with the transition to walking

12. from the initial position of the legs apart, hands lowered and clasped in the lock, raise their hands up, then, relaxing, lower them down, while bending over, and spend between the legs (3-4 times)

Charging for women

1. walking in place (20-30 sec.)

2. from the starting position of the legs together, the arms are down along the body, raise the arms up, then lean forward, freely lowering the arms (3-4 times)

3. from the starting position of the socks together, the arms are lowered along the body, raise the arms up, simultaneously pulling the leg back, then lower the arms and pull back, while simultaneously bringing the leg bent at the knee forward (4-6 times for each leg)

4. from the starting position of the legs together, the arms on the waist are tilted to the side, while simultaneously moving the leg and raising the opposite arm up (4-6 times in each direction)

5. from the starting position of the legs together, the hands on the shoulders, the torso are tilted forward, moving one arm back and up, with the other hand touch the toe of the opposite leg

6. sitting on a chair with the elbows laid back and legs stretched out, they bend, then, leaning their hands on the chair from behind, squat and return to their original position (4-6 times)

7. Kneeling and resting your hands on the floor, stretch one leg back and up, then, bending at the knee, move it forward, trying to touch the knee of the opposite hand (4-6 times for each leg)

8. lying on your back, legs bent, the legs are bred and brought together (4-6 times)

9. Lying on your back, make movements with your feet, simulating cycling (6-8 times)

10. from the starting position, kneeling and resting your hands on the floor, turn your torso to the left, moving your hand to the same side, return to the starting position, then the same to the other side (3-4 times in each direction)

11. from the starting position lying with knees bent and arms pulled back, they move to a sitting position, then, leaning forward and pulling one arm back, touch the toe of the opposite leg with the other hand, return to the starting position (4-6 times for each hand)

12. starting position of the legs together, hands on the belt, clasping fingers in the lock, raise outstretched arms, then return to the starting position (3-4 times)

13. jumps in place: legs and sides-together (10-20 sec.)

14. walking in place with a gradual slowdown (15-20 sec.)

15. from the starting position, the arms are down, the legs together raise the arms to shoulder level, while pulling back outstretched leg, and return to the starting position, then the same for the other leg (3-4 times)

Charging for men

1. walking in place (20-30 sec.)

2. from the initial position of the legs together, arms lowered, raise the arms, simultaneously pulling the leg back, and return to the starting position, with the son-in-law the same, pulling the leg back (3-4 times)

3. arms to the sides, legs shoulder-width apart, rising on toes, swing the right leg in left side, simultaneously taking left hand in the opposite direction, return to the starting position, then the same with the left foot to the right side, etc. (6-8 times in each direction)

4. from the starting position of the legs together, hands down, raise your hands up, then squat, moving your hands back, and return to the starting position (4-6 times)

5. from the initial position of the legs together, arms lowered, tilt the torso to the side, while moving the leg to the side of the slope and raising the opposite arm up. The other hand is brought behind the back, then returned to its original position (3-6 times in each direction)

6. from the starting position, the legs are widely spaced, the arms are lowered along the body, tilt the torso forward, while spreading the arms to the sides, then return to the starting position (4-6 times)

7. from the starting position, arms to the sides, legs squat together, moving the leg to the side, then return to the starting position (4-6 times in each direction)

8. from the starting position of the legs together, the hands on the belt turn the body to the side, while raising the arms up, then return to the starting position (4-6 times in each direction)

9. from the initial position of the legs to the sides, the arms are lowered along the body, take the leg to the side, while raising the arms to the sides and up, then return to the starting position (4-6 times in each direction)

10. squat, putting their hands on their knees, then, straightening their legs, try to touch the floor with their hands (6-8 times)

11. from the initial position of the legs together, arms lowered, raise the arms up, simultaneously taking the leg back, then, lowering the arms and pulling them back, take the leg forward (4-6 times with each leg)

12. from the starting position, the legs are lowered to the side, the arms are lowered, they rise on the toes, the arms are raised up, then, leaning forward, they try to touch the toe of the opposite leg with the hand, the other hand is wound behind the back (6-8 times with each hand)

13. from the initial position of the legs apart, the arms are pubescent along the body, make abducting movements with the hands: with one hand - up and back, with the other - down and back, then change the position of the hands (6-8 times)

14. jumping in place (20-30 sec.), gradually turning into walking (10-20 sec.)

15. rising on toes and spreading arms and sides, lean forward, while bending your knees and crossing your arms (3-4 times)

Charging for older women

1. walking in place (20-30 sec.)

2. holding on to the back of the chair, raise their hand up, simultaneously pulling back the leg of the same name, and return to its original position, then the same for the other arm and leg (3-4 rads)

3. holding the back of the chair with both hands, they rise on their toes, then “roll” down on their heels and return to their original position (6-8 times)

4. holding on to the back of the chair, one hand is taken to the side, while turning the head in the same direction (3-4 times in each direction)

5. holding on to the back of the chair at a step distance, make a “lunge” forward, transferring the weight of the body to bent leg, and return to the starting position, then the same for the other leg (3-4 times)

6. from the starting position standing in front of the chair, legs together, hands on the belt raise the leg, holding the chair with one hand, and put it on the chair, then return to the starting position (3-4 times for each leg)

7. squatting down and holding on to the back of a chair at a distance of a step from it, they rise, straightening their legs to their arms, and stretch their torso parallel to the floor (4-6 times)

8. sitting on a chair, spread the rudders to the sides, then, bending and elbows, bring them to the chest (3-4 times)

9. sitting on a chair, tilt the torso to the side (3-4 times in each direction)

10. sitting on a chair, raise their hands up, bend down, then lower them down, while raising the leg bent at the knee, and, clasping the knee with their hands, pull the leg to the stomach (3-4 times for each leg)

11. sitting on a chair, spread their arms to the sides, then lean forward, simultaneously stretching their legs, and with one hand touch the toe of the opposite vaga (5-6 times for each hand)

12. sitting on a chair and putting their hands with their elbows back on the belt, bend, then, without changing the position of the hands, make a circular motion with them, bringing the elbows forward (3-4 times)

13. walking at a calm pace (20-30 sec.)

14. from the starting position, the legs are together, the arms are lowered while rising on the toes, moving the arms slightly to the sides, returning to the starting position (3-4 times)

Charging for older men

Walking in place (20-30 sec.)

1 and 2 - from the initial position of the legs together, the hands on the belt rise on toes - inhale, while spreading the arms to the sides with palms up, and return to the starting position - exhale (4-6 times at a slow pace)

3 and 4 - holding on to the back of the chair at a step distance from it, squat - exhale, then straighten - inhale (6-8 times at a slow pace)

5-7 - from the initial position of the legs together, arms up, the torso is turned to the right, spreading the arms to the sides with palms up, look at the palm of the right hand - inhale, return to the starting position - exhale, then the same in the other direction (4-6 times in medium pace)

8 and 9 - from the starting position, sitting legs apart, hands resting on the floor from behind, raise the pelvis - inhale and return to the starting position - exhale (6-8 times at a slow pace: recommended for trained people)

10-12 - from the starting position lying on the back, arms extended along the body, bending the legs at the knees and pulling them to the chest, then the legs are pulled up at a right angle to the body and slowly lowered (5-6 times at a slow pace, breathing is uniform)

13 and 14 - leaning with outstretched arms on a chair at a distance of a step from it, they bend their arms at the elbows and touch the chair with their chest, while turning their heads to the side - exhale, then, straightening their arms, return to their original position (6-8 times with a turn of the head then in one way, then the other, the pace is average)

15 and 16 - from the initial position, the arms are bent at the elbows, the hands are relaxed, running in place for 30-40 seconds, energetically working with the arms and raising the legs high, with the transition to slow walking in place

Morning exercises for pregnant women

Morning exercises a set of exercises for the development of strength and endurance

After completing this complex, it is necessary to perform exercises for active relaxation and stretching of the main muscle groups.
1. In emphasis on the table (gymnastic bench), flexion and extension of the arms with raising one of the legs (8-10 or 12-15 times at an average pace and with acceleration, see a).
2. Lying in support, bend and unbend your arms (8-10, 12-16 times, see b).
3. Do push-ups in the same way, but with one of the legs raised (6-8 and 10-12 times, see c).
4. Squatting on one leg and getting up (6-8, 10-12 times, see d). 5. Quick squats and standing up (5-6 times, pause 2-3 s and 2-3 more times, see e).
6. Lying on your back, make movements with straight legs such as a crawl in a vertical plane, crossing and spreading your legs in a horizontal plane, then raising your legs and pelvis until your toes touch the floor behind your head (1-2 minutes), with short pauses of 2-3 c (see e).
7. Lying on your back, grab the stuffed ball with your feet, lift it, bending your legs (6-8, 10-12 times, see g).

Morning exercises - 3rd series - exercises with dumbbells

1. O. s, dumbbells in both hands. Spreading your arms to the sides, stretch and bend - inhale, lowering your arms - exhale (8-10 times, see h).
2. O. s, hands with dumbbells below. Fulfill circular motions hands up back and down (8-10 times in one direction and the other, see and).
3. The same, take your hands with dumbbells back and raise them above your head with a swing movement (8-10 times, see j).
4. The same, spread your arms to the sides - inhale and, tilting the body down to one of the legs, - exhale (8-10 times to each leg, see l).
5. The same, feet shoulder width apart, dumbbells below. Tilt the torso to the right and left, hands with dumbbells slide along the torso and thigh (8-10 times in each direction, see m).
6. The same, alternate quick squats and slow standing up, hands with dumbbells forward and vice versa - slow squatting and quick standing up (10-15 times, see n).

Morning exercises - 4th series - barbell exercises

1. Push the bar from the chest, squat with a barbell on the shoulders, lunges with a barbell on the chest (see o, p, s).
2. Winding gravity on a stick (see p.).

Morning exercises - 5th series - relaxation exercises

1. After exercises with dumbbells, be sure to shake with relaxed hands. Relaxation of one hand with the tension of the other and vice versa (6-10 times, see y).
2. Jumps on one leg with relaxation and shaking of the arms, shoulder girdle and other leg (30-40 s, see f).

Rope exercises for the development of endurance, speed and agility

Jumping alternately on each leg (30-40 s), for one jump to have time to scroll the rope 2 times (10-16 times), jumping with the movement of the rope forward and backward (30-50 s), alternating slow jumps with fast and maximum fast (2-5 minutes, see t, x).

These series of exercises can be used in addition to the main complexes. morning exercises.

Morning work-out

Bullet shooter morning exercises

Achieving high sports results in shooting, as in other sports, depends not only on the perfect mastery of shooting technique and psychological preparation, but above all on the physical capabilities of the athlete.

Important integral part physical training athlete is doing morning exercises. As practice has shown, it matters not only as recreational event, but also when selecting appropriate exercises as part of special physical training, i.e. a tool that promotes the development of certain physical qualities necessary for the shooter.

It is known that systematic studies morning exercises - effective remedy preparing the human body for the upcoming working day. It allows you to activate human activity after a night's sleep, gives vigor, strengthens health. However, many shooters, including highly qualified ones, do morning exercises from time to time. Some are simply lazy, and many frankly say that they do not know how to create a set of exercises for themselves that would contribute to the development of the necessary qualities and tone up the "awakened" body.

Very important for the shooter are exercises that strengthen the muscles of the shoulder girdle, abdominals, ankle joints, coordination exercises.

Special muscle relaxation exercises will help to instill the skill of more rational use of strength and increase endurance.

During shooting, the athlete spends a significant amount of time in static position, therefore, in the morning exercises, corrective exercises should also be provided.

The shooter often has to hold his breath, so the process of performing exercises sometimes occurs in conditions of oxygen deficiency. Therefore, the arrow must be included in the morning exercises exercises that enhance the activity of the respiratory apparatus.

The proposed article provides exemplary complexes exercises, compiled taking into account the requirements listed above.
It is advisable to perform each exercise 4-6 times, depending on the gender, age and physical capabilities of the student, as well as on the complexity of the exercise.

Before the start of the complex, as well as at the end of it, it is recommended to walk on the spot indoors for 30-40 seconds and walk and run for 1-2 minutes if the gymnastics is performed on outdoors. It is very useful to include elements of rhythmic gymnastics or fast dances in the morning exercises.

Walking and running should start at a slow pace, gradually increasing it, and at the end slowing down again.

You can also use other exercises with simulators in front of a mirror to control your actions.

From the exercises below (see pictures) you can make complexes morning exercises which the athlete and his coach consider the most rational for carrying out in a certain period of training.

After morning exercises, self-massage and water procedures are very useful.

Approximate complexes of morning exercises

I complex (exercises 1-10)

1. I. p. - the main rack. 1 - arms up, hands relaxed; 2 - stand on toes, arms to the sides with palms up - inhale; 3-4 - stand on full feet, turn your hands with your palms down and slowly lower them into and. p. - exhale.

2. I. p. - the main rack. 1 - arms up, left leg back, hands relaxed - inhale; 2 - arms down and back to failure, left leg forward and up to failure - exhale; 3 - put your left foot, stand on your toes, arms to the sides with palms up - inhale; 4 - i. p. - exhale. Repeat pushing back right leg.

3. I. p. - stand feet shoulder width apart. 1 - right hand on the belt, left behind the head - inhale; 2 - lean forward, arms to the sides - exhale; 3 - straighten up, bend your arms in front of your chest - inhale; 4 - i. p. - exhale. Repeat, raising the right hand behind the head, the left hand on the belt.

4. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - bend to the right, raising the left leg to the left, right hand on the belt, left behind the head - exhale; 3 - put your left foot, stand on your toes, left hand on your belt, right behind your head - inhale; 4 - i. p. - exhale. Repeat by lifting the right leg to the right.

5. I. p. - the main rack. 1 - bent left leg up, right hand up, left back, clench fists - inhale; 2 - lean forward, left hand up, right back, left foot back on the toe, bend the right - exhale; 3 - straighten up, bent left leg up, left hand on the belt, right behind the head - inhale; 4 - i. p. - exhale. Repeat by lifting the bent right leg up.

6. I. p. - the main rack. 1 - left leg to the side, stand on toes, arms to the sides with palms up - inhale; 2 - turn the body to the left, crouching emphasis, pushing back the right leg, - exhale; 3 - stand on your toes, turning your torso to the right, bend your arms in front of your chest - inhale; 4 - i. p. - exhale. Repeat with the right leg out to the side.

7. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - sit down on toes, hands forward - exhale; 3 - stand on your toes, hands behind your head - inhale; 4 - i. p. - exhale.

8. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - lean forward with a swing of the arms inward - exhale; 3 - sit down on toes, hands forward - inhale; 4 - i. p. - exhale.

9. I. p. - the main stand near the chair. 1 - put your left foot on a chair, bend over, arms to the sides with palms up - inhale; 2 - lean forward, arms forward and down, hands together - exhale; 3 - straighten up, hands behind your head - inhale; 4 - i. p. - exhale. Repeat with your right foot on the chair.

10. I. p. - sitting on a chair, hands on hips. 1 - lean back in the chair, hands down-to sides, legs forward, socks pulled - inhale; 2 - bend the left leg, pressing it to the chest, - exhale; 3 - lean back in a chair, arms down and to the sides, feet forward-in sides, socks are drawn - inhale; 4 - i. p. - exhale. Repeat, pressing the right leg to the chest.

II complex (exercises 11-20)

11. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - hands forward with palms down, hands together; the left leg with the toe pulled up, standing on the full foot of the right leg, exhale; 3 - put your left foot, stand on your toes, hands behind your head - inhale; 4 - i. p. - exhale. Repeat by lifting your right leg up.

12. I. p. - stand legs shoulder width apart. 1 - hands through the sides up, fingers interlaced with palms up - inhale; 2 - turn the body to the left, bend over, arms down, turn the body to the right - exhale; 3 - straighten up, arms up, turn the body in and. p. - inhale; 4 - i. p. - exhale. Repeat by turning your torso to the right.

13. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - lean forward, left leg back ("swallow") - exhale; 3 - straighten up, put your left foot, stand on your toes, hands behind your head - inhale; 4 - i. p. - exhale. Repeat by raising the right leg back.

14. I. p. - the main rack. 1 - bent left leg up, the toe is pulled, hands on the belt - inhale; 2 - left foot forward, bend over, stretching out your arms forward, connect your hands - exhale; 3 - put your left foot, stand on your toes, arms to the sides with palms up - inhale; 4 - i. p. - exhale. Repeat by raising your right leg forward.

15. I. p. - the main rack. 1 - left foot back on the toe, left hand up, right back, clench fists - inhale; 2 - transfer the weight of the body to the left leg, the toe of the right leg is pulled, hands behind the head - inhale; 3 - transfer the weight of the body to the right leg, arms to the sides with palms down - exhale; 4 - i. p. - exhale. Repeat with the right leg back.

16. I. p. - the main rack. 1 - stand on toes, hands up - inhale;

2 - sit down on toes, arms back - exhale; 3 - stand up, left leg forward, toe pulled out, arms to the sides with palms up - inhale; 4 - i. p. - exhale. Repeat by raising your right leg forward.

17. I. p. - stand feet shoulder width apart. 1 - hands forward; 2 - arms to the sides with palms up - inhale; 3 - bend your arms, clenching your fists - exhale; 4 - i. p. - exhale.

18. I. p. - the main rack. 1 - left foot back on the toe, arms up - inhale; 2 - transfer the weight of the body to the left leg, the toe of the right leg is pulled, arms to the sides with palms down - exhale; 3 - transfer the weight of the body to the right leg, hands behind the head - inhale; 4 - i. p. - exhale. Repeat with the right leg back.

19. I. p. - lying in emphasis on a chair or other support. 1 - go down on bent arms, left leg up - inhale; 2 - i. p. - exhale; 3 - go down on bent arms, right leg up - inhale; 4 - i. p. - exhale.

20. I. p. - sitting on a chair, hands on hips. 1 - lean back in a chair, arms to the sides, legs forward - inhale; 2 - bend your arms to your shoulders, clenching your fists, left leg up - inhale; 3-4 - and. p. - exhale. Repeat by lifting your right leg up.

III complex (exercise 21-30)

21. I. p. - the main stance. 1 - arms up, left leg back on the toe - inhale; 2 - swing the left leg forward and up, arms through the sides down, clap the palms under the leg - exhale; 3 - put your left foot, stand on your toes, arms to the sides with palms up - inhale; 4 - i. p. - exhale. Repeat by swinging with the right leg.

22. I. p. - leg stance slightly wider than shoulders, hands on the belt. 1 - turn the body to the left, arms to the sides with palms up - inhale; 2 - lean forward, hands down - exhale; 3 - straighten up, turning the body to its original position, hands behind the head - inhale; 4 - i. p. - exhale.

23. I. p. - the main stance. 1 - left leg back on the toe, arms to the right - inhale; 2 - transfer the weight of the body to the left leg, arms to the left, the toe of the right leg is pulled - exhale; 3 - transfer the weight of the bodies to the right leg, arms to the sides with palms up - inhale; 4 - i. p. - exhale. Repeat with the right leg back.

24. I. p. - the main stance. 1 - stand on toes, arms up - inhale; 2 - springy squats, hands swing back, shoulder girdle relaxed - exhale; 3 - straighten up, arms up, then to the sides with palms up, stand on toes - inhale; 4 - i. p. - exhale.

25. I. p. - the main stance. 1 - lunge to the left, hands behind the head - inhale; 2 - turn the body to the left, lean forward, arms down - exhale; 3 - straighten up, turning the body to its original position, hands on the belt - inhale; 4 - i. p. - exhale. Repeat by lunging to the right.

26. I. p. - the main rack. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - lean forward, touch the floor with your hands, swing your left foot back - exhale; 3 - straighten up, stand on your toes, hands behind your head - inhale; 4 - i. p. - exhale. Repeat by swinging with the right leg.

27. I. p. - stand legs shoulder width apart; 1 - swing arms to the left, right hand up, left to the side - inhale; 2 - swing your arms crosswise, lean forward, right hand to the side, left hand forward - exhale; 3 - straighten up, right hand up, left hand back, clench fists - inhale; 4 - i. p. - exhale. Repeat, starting with a swing of the arms to the right.

28. I. p. - the main stance. 1 - left leg back on the toe, left hand up, right to the side - inhale; 2 - swing the left foot forward, right hand forward, left to the side - exhale; 3 - put your left foot, stand on your toes, hands behind your head - inhale; 4 - i. p. - exhale. Repeat with the right leg back.

29. I. p. - the main stance facing the chair. 1 - stand on toes, arms to the sides with palms up - inhale; 2 - sit down in emphasis on a chair, left leg back - exhale; 3 - put your left foot, straighten up, stand on your toes, bend your arms in front of your chest - inhale; 4 - i. p. - exhale. Repeat with the right leg back.

30. I. p. - the body is thrown back on the back of the chair, legs forward, arms are relaxed. 1 - hands up; 2 - arms to the sides with palms up, legs to the sides - inhale; 3 - legs together tilt forward, touch the shins with the hands - exhale; 4 - i. p. - exhale.

Army charging

There is a widely held belief that healthy sport is not needed, but it still does not help the patient.
We adhere to the point of view of V.V. Mayakovsky, who proclaimed:
Train your muscle, breath and body for the benefit of military affairs!

We hope that the material of the topic will eventually benefit those who will serve, serve and have served in the army for a long time.
Be healthy!

Exercise 1.
Complex of floor exercises No. 1 (Fig. No. 1) Performed on 16 accounts.
“One-two” - rising on toes, clench your fingers into a fist, slowly raise your hands forward, then up, palms inward, look up, stretch.
"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).

Exercise 2 Set of floor exercises No. 2 (Fig. 2). Performed on 16 accounts.
Starting position - combat stance.
“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. A set 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.

Do you want to start every morning with Have a good mood, good thoughts and cheerfulness? Then meet each new dawn with a charge! Even the lightest exercise stress improves blood circulation, normalizes metabolism, promotes the production of the “joy” hormone.

Morning exercise suppresses stress, improves concentration, provides muscle tone and gives a boost of energy for the whole day!

There is an opinion that if you devote 20 minutes to morning exercises every day, then you lose 10 hours a month, 120 hours a year, and this is 15 working days! Meanwhile, given time can be used more productively.
Do you agree with this???

So, to stay alert and fresh all day, start your morning with a set of exercises. Waking up, smile at yourself and the world, stretch and slowly get out of bed, wash your face with cool water, freshen up after sleep, brush your teeth and start exercising. You can turn on your favorite music.
Exercise at a relaxed pace. Watch your breathing, it should be deep and calm.

The purpose of morning exercises is to stretch the muscles and joints, and not to burden the body. First, do a light warm-up, and then proceed directly to the exercise itself.

Morning workout is designed to stretch your joints. It is best to start from the neck, gradually moving down.

A set of morning exercises

Start with the following exercises:

1. Turning the head left and right, rotational slow movements, tilting back and forth.
2. Rotational movements shoulder joints first right, then left, then both. Straighten your arm and draw as big an imaginary circle as you can. You can make scissors. Rotate your elbow and wrist joints.
3. Move on to the body workout. Spread your legs shoulder-width apart and do tilts to the right and left, back and forth, rotate your pelvis, and then top torso.
4. Squat 10 times, rotate knee joints and feet.

Now your body is fully awake, you can proceed to more serious stress.

Let's start stretching and gymnastics:

1. Abdominal Exercises: Perform a minimum of 5 sit-ups without lifting the shoulder blades and the same number of full body raises.
2. Spread your legs 15 cm apart, stand on your toes, inhale, and sharply lower your heels to the floor, exhaling. Repeat 20-25 times. Then walk and run.

3. Stretching exercises:

• put your legs as wide as possible, bend your right leg at the knee, straighten your left and roll over to your left, bending it parallel.
• Sit on the floor, spread your legs wider and reach for your toes.
• "Bridge".
• Lie on the floor and roll over on your stomach, bend your knees and try to grab your ankles with your hands.

4. Push-ups. If possible, do several types of push-ups:

• Pushups.
• Vertical push-ups - you need to stand on your hands, use the wall as a support. Bending your arms, touch your head to the floor.

5. Stretch! Stand up straight with your hands up, exhale. Stand with your right foot on your toes and stretch your left hand up. Then the other leg and arm. Repeat several times.

Now normalize your breathing, take a shower and have breakfast!

The complex and sequence of exercises can be changed. The main thing is that morning exercises bring you pleasure.

Complex of morning exercises for soldiers

And here is another set of floor exercises the Ministry of Defense, which soldiers perform every morning:

All exercises are performed for 16 counts.

1. Rise on your toes, clench your fingers into a fist, slowly raise your hands forward, then up, placing your palms inward. Look up, stretch.
2. Get down on your feet, bend your arms with force, press your elbows to your body, fists to your shoulders, connect your shoulder blades, look forward.
3. Raise your hands up, clench your fingers into a fist, placing your palms inward, bend, look up.
4. Connect the toes of the legs, sit down to failure on the feet, bringing the knees together, place the palms on the hips, and move the shoulder blades to the sides.
5. Without spreading your toes, stand up and, placing your hands in front of you, spread them apart and jerk back to failure. Palms forward, fingers clenched into a fist, bend.
6. Connect the toes again, sit down on your feet to failure, bringing your knees together, place your palms on your hips, and move your shoulder blades to the sides.
7. Stand up with a sharp jump, place your legs in a wide step, placing your hands on your belt.
8. Extend your left arm and take it to the side and back to the limit, while turning the body. Palms forward, fingers clenched into a fist, look at the left hand.
9. Turn your body straight, place your hands on your belt.
10. Repeat exercise number 8 only for the other pair of limbs.
11. Get into the starting position.
12. Lean forward sharply, touching the floor with your fingers, do not bend your legs, palms back.
13. Straighten up, raise your hands forward, take them to the sides and with a jerk back to the stop. Palms forward, clench your fingers into a fist.
14. Lean forward sharply again, touching the floor with your fingers, do not bend your legs, palms back.
15. Jump into a combat stance.

All! Now your morning will be really good, and your mood will be great!

svetlana moskvitina
Complex of morning exercises "Soldiers"

Complex of morning exercises "Soldiers" No. 1 - February

Target: improvement of children, give children an emotional charge for the coming day.

Program tasks:

Exercise in walking with high knees, running loose on toes

Strengthen motor skills;

Develop physical qualities and abilities.

Introduction

Walking normal 25 sec.

Walking high

lifting the knees 20 sec.

Running on toes 25 sec.

Walking on toes 20 sec.

Walking normal 25 sec.

Organizational and methodological instructions for the introductory part:

We are still guys - we will grow up to be a soldier!

Guys, let's march like soldiers! The back is straight, we work with our hands!

Now let's raise our knees! Well done!

Guys, soldiers must run fast and quietly, come on, and we will run on our toes!

We walk quietly on our toes! Let us not be heard!

Now let's march again.

Main part

1 Ave. "We are strong"

I. p .: about. s., hands to shoulders, fingers in fists

1-hands up, fingers straighten into the palm. 2nd. P. 4 times

Let's show everyone how strong we are.

Hands to shoulders. Made fists.

Well done!

2ex. "The sailors are sailing"

I.P.: about. with., hands down.

1-4 - rowing with hands. 5-I. P. repeat 2 times

And now we are sailors!

We will row with our hands, as if we are swimming, the back is straight! Well done!

3 ex. "Binoculars"

I.P., feet on a wide track, hands on the belt.

1-stand on your toes, bring your hands "binoculars" to your eyes. 2-go down, hands on the belt, I.P.

3 times in each direction

All soldiers are sharp-sighted, we will take binoculars and look through them! Feet on a wide track.

We looked to the right - there was no one, and to the left - we looked!

4 ex. "In the trench"

I.P.: about. s., arms along the body.

1-sit down, tilt your head forward. 2-hands grab your head. 3-get up, lower your hands, I.P. 4 squats

Guys, we will hide in a trench so that the enemy does not notice us.

We hid, we hid our head! Great!

5 ex. "Through the hole"

Jumping on two legs. 4 jumps repeat 2 times

Let's jump over the hole. We push off with two legs, well done!

Final part

Exercise to restore breathing

3 breaths and exhalation the pace is slow

And now let's rest! We raise our hands - inhale, [lowered our hands - exhale and said "Sh-Sh-Sh"

Everyone was great!

You guys have become strong, and when they grow up they will all become soldiers!

Related publications:

A set of exercises for morning exercises Prepared by the teacher Brakh Lyubov Borisovna. A set of exercises for morning exercises Guys, do you like to ride a carousel, then.

Complex of morning exercises Complex of morning gymnastics Complex No. 1 September Exercises without objects 1. I. p. - o. s., hands on the belt. 1 - arms to the sides; 2 - hands.

Complex of morning exercises 1. Hens Walking and short run after each other. Building in a circle. General developmental exercises 1. "Chickens flap their wings." I. p.:.

Complex of morning exercises "Barbariki" Purpose: To promote the formation of interest in classes. Teach children to coordinate their movements with music, the ability to perform movements in.

Complex of morning exercises for children 6-7 years old Morning gymnastics complex No. 3 for children 6-7 years old October 1 - October 15 Form of conduct: outdoor switchgear with sultans "Our cheerful sultans".1.

Complex of morning exercises for the younger group Morning gymnastics complex on the obstacle course. I. Building in a column one at a time, walking is normal, on toes. II. Obstacle course.

A complex of morning exercises with elements of breathing exercises "Swirling snowflakes" Purpose: To instill in children an interest in healthy lifestyle life. Tasks: 1. Teach children to perform breathing exercises. 2. Develop in children.

Morning physical exercise

115. Morning physical exercises are carried out with the aim of fast casting body after sleep in a vigorous state and systematic physical training. Charging is a mandatory element of the daily routine, starts 10 minutes after getting up and is carried out daily, except for weekends and public holidays. Its duration is 30 - 50 minutes.

116. Morning physical exercises are carried out, as a rule, in the form of a complex lesson, including preparatory, main and final parts.
Approximate options for morning physical exercises are given in table N 1.

117. Places for morning physical exercises are assigned to units. They must be well lit. Distances for walking and running are marked with signs.

118. Military personnel serving under a contract do morning physical exercises on their own, and during training and camp training as part of a unit.
Conscripted servicemen, cadets of military educational institutions are engaged in morning physical exercises as part of a unit under the guidance of a deputy platoon commander or the most trained squad leader.

119. Military conscripts, cadets of military educational institutions with a first sports category and above, who are part of the national teams, with the permission of the commander of the military unit, the head of the university, can do morning physical exercises on their own.

120. Monitoring of morning physical exercises is carried out daily by the duty officer of the military unit and periodically by commanders (chiefs), specialists in physical training and the medical service.

Table 1

Examples of morning physical exercises

Option	Preparatory part - 2-4 (5-6) min	Main part - 24-26 (40-42) min	Final part - 2 (4) min
The first is general developmental exercises		General developmental exercises for the muscles of the arms, torso, legs exercises for two, special exercises, the simplest techniques of hand-to-hand combat, running for 1-1.5 km
The second is fast travel.	Walking, running, general developmental exercises for the muscles of the arms, trunk and legs in motion and in place	Special jumping and running exercises, high-speed running of segments of 50-100 m; fast moving up to 4 km or running up to 3 km	Slow running, walking with deep breathing and muscle relaxation exercises
Third - complex training	Walking, running, general developmental exercises for the muscles of the arms, trunk and legs in motion and in place	Exercises from different sections of physical training, running for 1-1.5 km	Slow running, walking with deep breathing and muscle relaxation exercises

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

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 a combat stance: the heels are together, the toes are apart, the stomach is tucked up, the knees are straightened, but not to the point of tension, the body is moved forward.

Creating Your Own Wake Up Workout

The following is based on my memory, confirmed by other ex-servicemen. This personalization can also help mentally prepare you when you practice your activities later in the day, in addition to keeping you awake. Take a look at the guidelines to make your own training for awakening effective.

Feel free to start exercising at a higher intensity after your workout. Keep the exercises simple: don't do complex exercises with fine muscle control that require a sense of balance and complex techniques when you're in sleep zombie mode. Start your awakening workout with an exercise that increases heartbeat. Turn on movement meditation. Sometimes include a segment for "movement meditation" - for slower execution of the technique martial art or parkour while watching the movements, and moving on to more high speed. It helps with concentration and incorporating technique into your muscle memory. Use for dynamic exercises warm-ups, not stretches.

• No more than 15 minutes.
• Your wake-up workout should be no longer than 15 minutes.
• The first exercise should raise the heart rate.
• My straight throws on the right side weren't as good as my left side.
• The morning routine gave me more practice.
• Therefore, the morning crow stands.

These exercises were clearly in line with my goals.

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":

Development after the warm-up

The fall of the cat. . Athlete movement. Quadrupedal motions run through the monkey bars of the raven - I'm not blamed if you fall on your face from sleepiness. When working out after waking up while overclocking, the intensity helps with more performance and energy levels, it's not enough to become physically fit. You still need to reach your weekly physical activity recommendation.

Flag forever return to the brigade

The battalion was founded with a large form of reinforcement. In addition, for some Waffenplatz officers, the Zurich Reppisch Valley is still in good condition from the training period. The director of security didn't just watch. The civilian population can take part in this event as a spectator. You don't have to run a marathon to increase your fitness level: regular small sports units also help with time.

• 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.

2.5 hours, we have to move a week to stay in shape. Health benefits not only arise with some large training units, but also with many short-term training sessions. Anyone who feels like a failure if they don't make it to yoga or a fitness center will keep their fitness goals much less likely in the long run. Better: Set small goals that you can achieve as often as possible. How about times with 10 knee bends or a balance exercise? - Depending on the course of the day, you can integrate small exercises into your day: morning, afternoon, afternoon, evening or weekend. 5 learning units that you can modify and modify as you wish.

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

In the morning: mud exercise for blood circulation

Morning fitness exercises bring your circulation to the swing and make you fresh and awake. He strengthens upper arms, as well as the muscles of the abdomen and legs. They need sport sports or yogamatt. Get on all fours to stand like a table. Then alternate the left and right legs as far as possible, the bulk lies in the hands. For advanced players: if possible, move both feet back and up. Repeat for 5 minutes or as long as possible.

Afternoon: Squats for digestion

After a heavy lunch, many fall into the afternoon performance. Better: Do a few squats to digest and breathe on the move. To do this, simply sit up straight, hip-width apart and slowly go to your knees and lift up again. Faster is not better, rather the opposite! Also, you shouldn't dive too deep - if your hips are 90 degrees to the ground, it's time to come back. Only through conscious execution will this exercise become effective. On the second pass, you can try to place yourself on the tip of your toes before lowering yourself into the crook of your knee and set again.

Sequence 2

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

1. We take our hands back.
2. We rise on socks together with the abduction of hands up.
3. We lower our elbows down.
4. With the left foot we lunge to the left, we spread our arms to the sides.
5. We return to the position with bent elbows and palms brought to the shoulders (how about 3).
6. We make a lunge to the right with the right foot, spread our arms to the sides.
7. We return to the position with bent elbows, palms to the shoulders (both at the expense of 3 and at the expense of 5).
8. With a jump, we put our feet wider than shoulders, hands up to the castle.
9. We make a tilt with straight legs, put our hands behind our legs, try to push the body as far back as possible.
10. 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.
11. We return back to the slope, similar to the position at the expense of 9.
12. 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.
13. Back on the slope again.
14. 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.
15. Jump out of the squat: legs wider than shoulders, arms up to the sides, look up.
16. Jump starting position, standing at attention.

Afternoon: balance exercise for more stability

To stay literally stable and protected from dangerous falls, the body needs balance. Place on one leg, arms above your head. Hold the position for a few seconds, then return to the starting position. Repeat this with the other leg.

In the evening: good sleep with relaxation

To forget about the stress of the day in the evening, quieter exercises are suitable for closing the circulation. Good are the so-called "reversal exercises", in which the head falls under the thigh. To do this, place on a straight line or on the tips of your toes, pull your arms up, and then lower your entire upper part body as deep as possible.

Sequence 3

As in previous cases, we take a standing position.

1. We stretch our hands forward.
2. With a jerk, we take our hands through the top to the sides back, open the chest.
3. We jump into a deep squat, touching the floor with our hands.
4. 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.
5. From the bar we raise the left leg up, pull the toe, turn our head and look to the left, keep the balance.
6. We return to the plank.
7. Raise your right leg up and, turning your head, look to the right.
8. We return to the plank.
9. We jump back from the bar to a deep squat, do not take our hands off the floor.
10. We jump out of the squat, legs wider than shoulders, hands behind the head, elbows to the sides.
11. 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.
12. Tilt to the right, repeat identically to the movements at the expense of 11 - we stretch with the right elbow down.
13. 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.
14. From the deflection, bend forward, stretch down with straight, widely spaced legs.
15. 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.
16. From the jump through a light semi-squat with arms extended forward, we return to the starting position.

If possible, touch your ankles or the floor, but do not lean on it. Rebuild slowly and repeat. "30 minutes of easy transition" has been fitness advice since yesterday. We know it better today: to optimally improve the condition, the best choice - interval training. On weekends, you can regularly receive your cardiovascular system and lungs regularly, with regular training. Whether you're working out on a bike or swimming, it's important to change short, intense training phases for slower ones, instead of staying constant at speed.

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.

According to the daily routine for military personnel on conscription, approved by the Russian Ministry of Defense, the rise of personnel takes place at 7 o'clock in the morning. Exactly ten minutes later, morning physical exercises begin in all units and subunits of the Russian army. Its duration is 50 minutes. Already 7 months after taking office on June 3, 2013, Defense Minister Sergei Shoigu stated that the level of physical fitness in the Armed Forces "despite Taken measures, does not suit us. ”In Soviet times, things were no better with physical training. The rise was carried out an hour earlier than today - at 6 am, but the second item of the daily routine was also physical exercises. However, there is a lot of evidence that real physical exercises were replaced by completely different, little like morning exercises, exercises. Morning exercise "kamchedals" The Kamchatka Peninsula is known for the fact that 9 months of the year there is real winter. A former serviceman of the Strategic Missile Forces told the Zvezda TV channel about how morning exercises were carried out in one of the units in the early 80s: “I served in an automobile company. In winter, there were two types of morning exercises in our unit. The first type of exercise was the most favorite - we lined up on the parade ground, and ... went for a walk around the territory of the unit - to trample the snow. In the dark, among huge snowdrifts, with turned up collars of overcoats and tightly tied under the chin "ears" of hats. At the same time, the most pleasant entertainment was always the oncoming column of the communications company or khozroty. We walked past each other in silence, but you could smile, or even wave to some friend, ”recalls Kuzma Lemeshev, an ordinary reserve soldier.

The second type of winter morning exercise was the most common - snow removal. “During the night, snow fell knee-deep, no less. The graders had time to clear only the road to the canteen by breakfast, so the rest of the work fell on ours. Everyone received a BSL in their hands - a large sapper shovel, which we called a shovel. In terms of energy expended, it was not just morning, but also “daytime” and “evening” exercises. True, once there were competitions in table tennis, I even have a photograph in the demobilization album. Two years of service in Kamchatka were counted as six years for officers, for two years for us, but both we and they returned to the mainland as “Kamchedals” hardened in service. It seemed to us then that it sounds proud, ”says Lemeshev. "Chinese balls" and "mass grave"

Each soldier has his own memories of morning exercises. They depend on the level of physical fitness that he was able to get before the army. There are also original names, such as, for example, “ chinese balls" - the most terrible exercise, after a long run of which the legs literally give way, and the head starts to spin. It is performed approximately like this: you squat down and start bouncing. Once you do 150 - and that's it, it becomes painful to walk. " Mass grave"- this is when the whole company hugs, throws their hands on each other's shoulders and starts to squat. Those who are weaker begin to pull the formation down after a dozen. But the usual exercises in the army are performed, as they say, to the point of exhaustion. Pull-ups, push-ups, “stand one and a half” (this is when you freeze in a static position in a lying position) - all this requires some kind of physical preparation. Deck volleyball Probably, according to tradition, morning exercises in our army are not carried out in gyms, outdoors, and on the parade ground. One of the many stands always depicts the poses that a soldier should take during training. In Soviet times, officers and warrant officers, as a rule, did not take part in morning exercises. Exceptions were, basically, only in the Navy.

In an exclusive interview with the Zvezda TV channel, reserve lieutenant colonel Nikolai Goretov spoke about his service in the Black Sea Fleet: “I got into the fleet by conscription. He served on the large anti-submarine ship "Kerch". In the early seventies, morning exercises were a must. Being weak was, as they say now, not fashionable, so after a few months I calmly did a handstand.

Nikolai Dmitrievich claims that officers and warrant officers always took part in morning exercises, of course, except for those who were on watch. According to a retired sailor, seagulls really did not like exercise: “I don’t know why, but it was during exercise that seagulls, like dive bombers, flew right over our heads.” sports there was volleyball at Kerch. A grid was installed directly on the upper deck. hard hit the ball went overboard. In the neighborhood with us was the American aircraft carrier "Saratoga", in his direction and floated the ball. The Americans began to quickly launch the boat, and we - the longboat. But when they realized that their boat would go down faster, someone quickly lowered the six-oared yawl. We leaned on the oars and swam to the ball first. So we won over our potential enemy a small but very pleasant sports victory in the midst of the Cold War,” Goretov recalls. Secrets of army physical training The main secret of army physical training is the complete absence of any secrets. In addition to the obligatory-optional morning exercises, all “conscripts” soldiers, one way or another, part with extra pounds. And by the end of the service, everyone, without exception, is easily wrung out from the floor and pulled up on the horizontal bar.

A strict daily routine, regular meals and, whatever one may say, fresh air have the most positive effect on physical training. Perhaps this is precisely the main secret of charging in the Russian army - yesterday's boys turn into real men.

Complex of morning exercises for men with Yuri Mukhamedov

This burns more calories on average and makes you faster. Sometimes it's good to spend the whole day in bed. Only walks in the bathroom or in the kitchen on such days in it. So our limbs are not completely rusty, there are five quick ones that can be done in bed. Lying in bed and still working on it - as easy as it can be.

If you yawn, your lungs are supplied with extra oxygen. In addition, the body is stretched and prepared for further exercises. Cycling Stay on your back in bed, stretch your legs and move. Many muscles are trained here, especially the legs and stomach.