THE 10 FAMILIES OF EXERCICES
(Georges HEBERT : la Méthode Naturelle tome 1/2/3/4/5)
Characteristics and effects
The natural and utilitarian exercises that are those of our species and for which our body is specially built and organized. They can be classified into 10 families, themselves classified in three orders of importance.
FIRST ORDER: PRIMARY DISPLACEMENTS
Movement exercises have intense general effects especially on large organic functions (heart and lungs). These are the most important for the development of body resistance.
Walking is the most natural means of locomotion. It is also the most economical way of moving from the point of view of organic labor expenditure.
Walking activates breathing and blood circulation.
It facilitates digestion and calms the nervous system.
It develops the muscles of the lower limbs (the calf more than the thigh)
Running is the fastest means of locomotion. It is the exercise that allows the body to produce the most complete and intense effort.
Running greatly activates breathing and blood circulation.
It increases the strength of resistance and limits nervous fatigue.
It eliminates fat and purifies blood.
It increases the breathing capacity.
It makes agile and flexible and develops the muscles of the lower limbs
Jumping is giving an impulse over an obstacle in a single step.
Its practice, especially in its reduced form, the startle, is very useful and makes it possible to avoid many accidents (sprains, fractures, etc...)
The jumps have a very intense action on the muscular development of the lower limbs and abdominals.
They develop the address and look.
They strengthen the knees, feet and ankles and cause the joints to withstand all kinds of shocks.
They give flexibility and develop the balance reflex.
They have an important mental effect in the case of overcoming a real obstacle, for they oblige to overcome and dominate apprehension. They contribute to the acquisition of cold blood and quick decision-making spirit.
SECOND ORDER: SECONDARY DISPLACEMENTS
"Secondary" movements are carried out using the 4 members or with the upper members only.
Quadrupedy means of moving the body in any direction with the help of the arms and legs, but without the grip of the hands.
Quadrupaedy develops the coordination of the four limbs, strengthens the shoulders and the triceps muscles.
It softens and strengthens all joints (including shoulder, elbow and wrist joints)
It relaxes the spine, develops agility.
Climbing consists of moving the body in any direction either with the help of the arms and legs, or with the help of the arms alone.
The role of the arms remains predominant.
Climbing is distinguished from the quadrupedy by the grip, mainly by the hands, which grasp or squeeze an object or element.
The climbing especially develops the upper limbs and the abdominal strap.
It can require violent efforts to the heart.
It develops energy, courage and will.
Balance is a "circumstance" in the execution of exercises of other families where the search for the balance of the body or an object (balanced on the head for example ) takes precedence to avoid a fall.
Balance exercises provide a good attitude and harmonious development of the back and neck muscles.
They require coordination, skill and precision, and some of them, such as balance in height or instability, provide undeniable qualities of action (courage, self-confidence, self-confidence).
The swimming exercises include
- swimming on the front side, on the side or on the back.
- Jumping or diving
- assistance to a person in distress
It is one of the most complete families.
She is often absent for obvious reasons (no water or pool)
We will seek, whenever possible, a practice in a natural environment, much more demanding than the pool (warm water, clear, clean, without waves...)
THIRD ORDER: TECHNICAL EXERCICES
Lifting and carrying
Lifting and carrying can be done
- by lifting alone or as a group exercise
- carrying : on the back, on the soulders, by mutual carrying, carrying light or heavy loads
Lifting and carrying has an important muscular effect.
It should be used with caution, as it can be dangerous (large mass, risk of injury...)
Throwing consists in projecting, catching or dodging an object for a defined purpose: to defend, transmit, get rid of or reach another object, to help, to play... etc.
The variety of throwing (heavy, light objects, precision, distance, strength, single, two, team, front, back, side, over the head...) makes it a very complete family.
The speed of the movement that accompanies throwing makes it a violent exercise.
These are "sports", in the hebertist sense. where one seeks to perform a performance (further, heavier, more precise...).
This family includes
- Fights (boxing, fighting, taking, blocking, dodging, batting...)
- but also rope struggles, pushing or shooting against an opponent, team struggles...
Exercises are always done with a utilitarian aspect, on a non prepared surface and always with great respect of the adversary.
We will be careful to protect ourselves against injuries.
These are intense exercises that need the whole body. Placed at the end of the session, they are sometimes accompanied by screams, especially with children.
They are almost always "sports" exercises in the hebertist sense, during which we measure ourselves -alone or in team- with an opponent.