It is not presented here the extreme variety of exercises, as was simply mentioned on the page "a wealth of exercises". It is indeed impossible here to summarize the 3000 pages of Georges Hébert's technical works. It is just presented the 10 families and some of the main effects of the exercises. The general benefit to the body of the combined practice of all these exercises is not reported. The health, strength, beauty or joy provided alone deserve full development. Natural and utilitarian exercises can be classified into 10 families, themselves classified into 3 orders of importance.
1ST ORDER: THE MAIN MOVEMENTS
Travel exercises have intense general effects especially on large organ functions (heart and lungs). These are the most important for the development of land resistance.
Walking is the most natural means of transport. It is also the most economical way to move 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 musculature of the lower limbs (the calf more than the thigh).
Running is the fastest means of transport. 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 resistance strength and limits nervous fatigue,
- It removes fat and purifies the blood,
- It increases respiratory capacity,
- It makes it agile and flexible and develops the musculature of the lower limbs (the thigh more than the calf).
The jump consists in giving an impulse to cross with a single leap a space or obstacle. Its practice, especially in its reduced form, the startle, is very useful and avoids many accidents (sprains, fractures, etc …).
- Jumps have a very intense action on the muscle development of the lower limbs and abdominals,
- They develop the address and the glance,
- They strengthen the knees, feet and ankles and train 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 crossing a real obstacle, because they force to overcome and dominate apprehension. They contribute to the acquisition of composure and quick decision-making.
2nd ORDER: SECONDARY DISPLACEMENTS
"Secondary" movements are carried out with the help of the 4 limbs or with the upper limbs only.
Quadrupedia consists of moving the body in any direction with the help of the arms and legs, without gripping the hands.
- Quadrupedia develops coordination of the four limbs, strengthens the shoulders and triceps muscles,
- It softens and strengthens all joints (especially those of the shoulder, elbow and wrist),
- It softens the spine, and 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 quadrupedia by the grip, essentially of the hands, which grasp or squeeze an object or element.
- The climb especially develops the upper limbs and abdominal strap,
- It can require violent efforts to the heart,
- It develops energy, courage and willpower.
Balance is a "circumstance" in the execution of exercises of other families where the search for the plumbness of the body or an object (balanced on the head for example) takes precedence to avoid a fall.
- Balance exercises allow to give a good attitude and harmonious development of the muscles of the back and neck,
- They require coordination, skill and precision, and some of them, such as balance in height or unstable, allow to acquire undeniable qualities of action (courage, self-confidence, composure).
Swimming exercises include:
- Swimming on the stomach, on the side, on the back,
- Jumps or dives,
- Assistance to a person in distress,
- It is one of the most complete families,
- It is often absent for obvious reasons (no body of water or swimming pool),
- We will seek, whenever possible, a practice in a natural environment, much more demanding than the pool (heated water, clear, clean, without wave …).
3rd ORDER: THE TECHNICAL EXERCISES
Within this 3rd order, we find the exercises where the movement of the body is no longer the main issue. It is about having an interaction with another human being, an animal, an object, etc.
Getting up / wearing
The lift-wear includes:
- Raise it alone or with others,
- Wear it: on the back, on the shoulders, carry each other, carry light or heavy, etc … .
- Lift-wearers have a significant muscular effect,
- They should be used with caution, as they can be dangerous (large mass, risk of injury, etc.).
Throwing consists of throwing, catching or dodging an object for a defined purpose: to defend, transmit, get rid of or reach another object, rescue, play… Etc.
- The variety of throws (heavy objects, light, precision, distance, strength, alone, in pairs, in team, front, back, side, over the head …) makes it a very complete family,
- The speed of the gesture that accompanies the throws in force makes them violent exercises that solicit a lot of the joints,
- These are often "sporty" exercises, in the Hebertist sense, where one seeks to accomplish a performance (further, heavier, more precise…).
The defence includes:
- The actual defense exercises (boxing, wrestling, catches, blocks, dodges, batting…).
- But also rope fights, pushing them or shooting against an opponent, team fights… .
The exercises are always performed with a utilitarian aspect, without specific outfit, or particular floor. But we will nevertheless take care to protect ourselves against the blows.
- These are intense exercises that work the whole body. Placed at the end of the session, they are often accompanied by screams, especially with children,
- The defense must always be done in an altruistic spirit: you respect your opponent. It develops the look, the courage and the respect of the other.