Parts

• Lesson 2

THE MINIMAL BASE PREPARATION OF A SELF-DEFENSE ON JIU-JITSU SCHOOL

LESSON 3

"RELEASE FROM SEIZURES. BASES OF A SHUTTLE."

• Preparatory exercises.
• Bear run.
• Tumblings.
• Run with impacts.
• A Shuttle. Bases.
• Seizures and release. Bases.
• A Complex of a GPP (General Physical Preparation).

• Preparatory exercises. In the basic preparatory exercises is necessary for preparation of muscles, tendons and joints to a load to prevent occurrence of stretchings, impulses, fractures. It is enough to carry out 3-4 exercises on a shoulder girdle, 4 exercises on a backbone of lumbar and thoracal departments, 4 exercises for legs and exercise for brushes.
  1) Rotation by a head.
  2) Rotation of the hand direct and bent in elbows.
  3) Rotation by a basin.
  4) Inclinations forward with the subsequent deflection back.
  5) Inclinations to the left and to the right.
  6) Turn by the case to the left and to the right on 180 degrees.
  7) Knees rotation.
  8) Rotation by brushes coarctate in a fist.
  All movements should be smooth, without sharp rotations and deflections.
  
  
• Bear run. Be lowered on 4 points on a floor. A floor concern only by palms and toes of legs, in regular intervals having distributed(allocated) weights on all extremities. To run begin from 30 seconds, increasing in month on 1 minute, but not exceeding 5 minutes. Knees press to the case, the back is parallel a floor. The view is directed forward. This specific exercise you can meet only at School of Jiu-jitsu, as it purposefully for preparation of short power impact by legs and hand.
• Tumblings.
• Run with impacts. Continue exercises of run of the last lesson.
• A Shuttle. Bases. Move on a shuttle on a line. Watch, that the back should be a straight line. The knees should be directed slightly inside. The palms pose at a level of temples. The toes of legs were directed along a line on which you move at a natural step. The shuttle is basic movement, which you will carry out always. This element is present at all subsequent exercises and receptions. You should not jump. Learn naturally to go. In the subsequent lessons this exercise will be surveyed with the partner with a cord. Check the rack. The legs are slightly bent in knees.
• Seizures and releases. Bases. The partner grasps you. Be limited to seizures for the top kimono by one or two hand. Further your purpose by rigid movement to bring down seizure and sharp movement of a shuttle back to break off a distance. The following exercise consists that after ñáèâà of seizure you should put one short impact by a leg in a knee or leg and some impacts by arms(hand) in a head, and then to leave on a distance.
• A Complex of a General Physical Preparation. The complex of general physical preparation (GPP) is specialized and is prepared for development of rate, endurance and force. In exercises the bases principles of a statics and dynamics are incorporated (static and dynamic influence). The complex consists from 4 of exercises, which repeat on a circle under the account till 15 times. 1 time is carried out in a step of 1-st second. Total: 1 approach is carried out for one minute. For one year 10 approaches 10 approaches 10 approaches 10. 1) Leg alternation. The exercise is carried out in the wide rack. The forward leg is bent in a knee. The centre of gravity is allocated on both legs in regular intervals. The hand are fixed on a knee of a forward leg. A back a straight line. For 1 times of the account change legs by places and back in an initial position. The hand are accordingly fixed on a forward leg. Stops of legs come off a floor minimally.
  2) Press from floor.
  3) Press. Lies on a back. Legs together. Hand together along cases on a floor behind a head. By one movement "body bend" lift hand and legs simultaneously concerning brushes of hand of toes of legs. You should remain on a floor only on one point. Then simultaneously omit hand and legs in an initial position.
  4) Emphasis laying - emphasis sitting. Have accepted an emphasis laying on hand. By sharp movement pressed legs, having accepted an emphasis sitting on hand and back. For 1 times the movement an emphasis laying - emphasis sitting - emphasis laying is considered.
  
  In the subsequent lessons the specialized complex will be considered in details.

• Preparatory exercises.
• Bear run.
• Tumblings.
• the Insurance.
• Impacts by a palm, rib of a palm, elbow, knee, of a leg.
• Run with impacts.
• A Distance.
• A Shuttle with a cord.
• Seizures and releases. Bases.
• A Complex of a GPP.