Floor Exercise Complexes 1, 2, and 3: Gymnastics from the Army

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

Execution Features

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

Complexes differ from each other in complexity of execution. For example, complex 3 is more complicated than complexes of floor exercises 1 and 2. The photo and description of the sequences below in the article give a quick idea of ​​them.

Complex as a standard

Often, complexes of floor exercises 1 and 2 are assessed as a norm. There are certain criteria for evaluating the correctness of their implementation. Variants of grades are similar to school ones - from the "five" to the "two":

• excellent - all exercises are performed correctly, without errors, the cadet is confident in his actions;
• good - there are minor errors;
• satisfactory - incorrect technique for performing exercises, uncertainty in execution;
• unsatisfactory - significant errors (the exercise was skipped or performed technically incorrect, elements added by oneself).

A set of floor exercises 1

We accept the starting position.

1. Stretch your arms forward.
2. We stand on socks, raise our hands, stretch our whole body up.
3. We lower our hands, pointing our elbows down and pull the shoulder blades well.
4. Raise your hands up, go into a shallow deflection in the chest.
5. Hands on your knees, squat.
6. We get up and sharply carry our arms to the sides and a little back, revealing the chest.
7. Squat with hands on knees (repeat the score 5).
8. From the squat we jump legs wider than the shoulders, holding our hands on the belt.
9. We take the left hand back, turning the case.
10. We return to the position of the hands on the belt, the body is straight.
11. Take your right hand back together with the body and head, look at the hand.
12. We return to the position with hands on the belt.
13. Tilt down without changing the wide position of the legs.
14. We rise from the slope and hands through the top are sharply bred to the sides, as on account 6.
15. Repeat score 13 - tilt down.
16. By jumping, we take the initial position on the stand at attention.

Sequence 2

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

1. Take your hands back.
2. We rise to the socks along with the abduction of arms up.
3. Lower your elbows.
4. Left leg lunge to the left, arms spread apart.
5. We return to the position with bent elbows and palms brought to the shoulders (as on account 3).
6. We 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. We set our legs wider than our shoulders and jump our arms up into the castle.
9. We make a slope with straight legs, we put our hands behind our legs, we try to push the body back as far as possible.
10. We abruptly exit the tilt and take the left hand back together with the rotation of the body. We turn the head too, look at the left palm.
11. We return back to a slope similar to the position at the expense of 9.
12. We exit from the tilt and take the right hand back with the turn of the body, look at the right palm - repeat the score 10 on the right side.
13. We return to the slope again.
14. We leave the slope right into the squat, hands, like hips, are parallel to the floor, we stretch our back, do not round.
15. Jumping out of the squat: legs wider than the shoulders, arms up to the sides, look up.
16. Leap the starting position, at attention.

Sequence 3

As in previous cases, we accept a standing position.

1. Pull your hands forward.
2. In a jerk we take our hands through the top to the sides back, open the chest.
3. We jump into a deep squat, hands touch the floor.
4. We jump to the bar: the body is straightened, the lower back is not failed, the weight is evenly distributed between the arms and legs, the heels behind seem to push an invisible wall.
5. From the bar we raise the left leg up, pull the sock, turn our head and look to the left, keep balance.
6. We return to the bar.
7. Raise the right leg up and, turning his head, look to the right.
8. We return to the bar.
9. From the bar we jump back into a deep squat, we do not take our hands off the floor.
10. We jump out of the squat, legs wider than shoulders, arms behind the head, elbows to the sides.
11. Tilt to the left, with the left elbow we extend down, with the right elbow - in the opposite direction, we make movements in one plane.
12. Tilt to the right, repeat identical to the movements at the expense of 11 - stretch your right elbow down.
13. Opening our arms to the sides, we slip from a standing position to an inclination back, slight deflection in the thoracic region, do not strain the lower back, palms open and stretch back.
14. From the deflection, lean forward, stretch down with straight, legs wide apart.
15. We jump out of the slope, bringing our hands through the sides back, the body, on the contrary, protruding forward. Legs also stretch back.
16. From the jump through the light semi-squat with arms extended forward, we return to the starting position.

If you want to perform complexes as regular trainings, 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.