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Combat psychophysiology is the science of attracting unclaimed potential reserves of the human body to dramatically increase the effectiveness of combat activities. A sniper must have acute vision and hearing, an increased level of observation and a kind of “animal sense” that allows him to predict the enemy’s movements, behavior, movements and tactical plans.

Observation is the same natural psychophysiological ability to perceive information as vision, hearing, and smell. It can and should be developed, and there are no limits to improving this development.

Observation training is carried out using very simple methods.

The instructor places several items on the table: cartridges from various weapons, buttons, insignia, camouflage patches, stones, cigarettes of various types and, of course, a compass. The cadet is allowed to look at all this for a few seconds, then the composition is covered with a tarpaulin and the cadet is asked to list everything presented on it.

The cadet, not warned about anything, lists, at best, half of what he saw. Correction from the instructor is required. “You didn’t say what kind of weapon the cartridges were from and how many of them, how many stones, what sizes and what origin they were, how many cigarettes and what types they were, how many spots there were on the camouflage, and you didn’t list what kind of insignia there were.” For slow-wittedness and negligence, the cadet receives an outfit out of turn. Further training progresses a little more progressively. Display time is reduced. The number of items and their range vary. When the cadet begins to accurately describe everything that is shown to him, the lessons are transferred to nature.

At a distance of 100 meters, the cadet is allowed to look at the landscape with the naked eye, then he turns his back and an assistant (the same cadet) makes minor changes near the target field. The cadet is turned to face the targets, and he is commanded to talk about the changes that have occurred there. Gradually, training distances increase to 300 meters. At this distance, the sniper must detect with the naked eye changes in the position of objects - broken branches, trampled grass, swaying bushes, smoke from a cigarette, the appearance and disappearance of small objects (the size of a tin can). Precisely with the naked eye, because during such training, vision becomes noticeably sharper. Then the cadets take turns setting up camouflaged positions and, again with the naked eye at the same distances of up to 300 meters, train in detecting signs of these positions (crushed grass, cleared firing sectors, shaded areas at the edge of the forest, etc.). Then the same thing is done while moving in a car - the cadets determine from a distance places in the landscape of the area suitable for setting up sniper ambushes by the enemy. It is difficult to overestimate snipers trained in this way in mobile operations - in the head marching outpost, when accompanying columns, in a reconnaissance or search-jaeger group. Anyone who has equipped such positions in training will be able to predict where they will be placed in combat conditions. This is quite real - a person who is waiting for an attack while moving has a very heightened sensitivity.

In the above-described training, a psychophysiological technique known to medical practitioners is used to mobilize the reserve of a living organism. During everyday activities, a person needs to constantly receive a certain amount of vital everyday information. It is known that in deaf people who do not receive part of the everyday operational information, this loss is compensated by the increased development of visual observation. Therefore, a knowledgeable instructor will force the cadet to plug his ears tightly under the strict requirement of fulfilling the training task of identifying a target at distances of 300 meters or more. The results progress noticeably, and vision becomes noticeably sharper.

To develop visual observation, in the old days, snipers were forced to spend hours watching... construction workers. In this case, the observer had to be at such a distance that the wind would carry snatches of spoken language. The content of the conversation had to be guessed from the articulation of the lips of the speakers and from their gestures. This greatly developed the so-called audiovisual observation and allowed the sniper to study the patterns of human behavior and the system of his movements in a confined space. These were a kind of classes to study human habits. The observer himself, as a training exercise, had to determine how and where this or that builder disappeared in the labyrinth of a building under construction, where, in what place, from what angle and after what period of time he should appear. As floor after floor grew, the architecture of the building appeared to the observer “in cross-section” and it became easier and easier for the observer to predict the movements of possible targets. Then the classes were transferred to the field, to large-scale military exercises. A disguised sniper close to the positions of the mock enemy observed the life of his trenches, dugouts, and communication passages. At the same time, snipers learned to intuitively “turn on” to the target and sense in advance its appearance in some open and unprotected place. When approaching such a place, the enemy had not yet assumed anything, and the sniper already had this place in his sights with the trigger previously “squeezed.” Trained observation allowed the sniper to determine at the slightest sign that the target was entering a dangerous place, and to press the trigger even before he appeared there. As a result, a fascist who moved slightly out of cover immediately received a bullet in the head. Such things were taught at special courses of the NKVD before the war. During the war, snipers learned such combat foresight right in their positions. There was no need to teach such things to snipers recruited from Siberian riflemen and eastern peoples - Nanais, Nivkhs, Yakuts, who sensed nature and sensed changes in it from a distance - they knew how to do this from childhood. At the front, they kept a note of all the artificially made depressions in the parapets of the enemy’s defense, knowing that it was there that sooner or later someone would have to stick his head out to see what was happening at the front line. And whoever stuck his head out received a bullet in the forehead.

A more or less trained sniper always strives to catch the moment when the enemy, crawling on his bellies in shallow folds of the terrain, raises his head. Sooner or later he has to pick it up to look around. After a sniper shot, the one who raised his head lowered it once and for all. Knowledgeable and trained snipers who have learned to feel nature, the slightest changes in it and the slightest, even the most insignificant falsehood in the landscape, will always calculate the open or closed position of the sniper. Moreover, they will figure out in their minds exactly where it is more convenient, advantageous and inconspicuous for the enemy to place an open sniper position, which does not require much time to equip or occupy. A knowledgeable sniper will always determine from what position, at what time of day, under what lighting and position of the sun the enemy will shoot. And a knowledgeable sniper will expect at this very time that it is at this position that the enemy will raise his head to shoot. And with the beginning of this ascent, the sniper will press the descent so that the “raised forehead,” a colleague on the other side, “catch” the sniper’s bullet. And in no case will a knowledgeable sniper be curious about the results of his shot - he bit and disappeared. It will be more reliable this way. If the enemy is killed, intelligence will report this. If he is not killed, then he will manifest himself.

After the proper level of observation has been developed, the sniper must “open his ears” and train his hearing. On the battlefield, especially in ambushes at night and in operational searches, a sniper must not only see well, but also hear well.

Hearing develops very well when working at night, and in extreme conditions at night it develops even faster.

From time immemorial, there has been a very simple and affordable way to train your hearing using a hand or pocket watch. Lie on your back and place the watch at arm's length from you. Try to hear the mechanism working. Gradually move the clock away from you. Having clearly caught the sounds of a working clock, count its strikes to one hundred - this trains operational attention. If you don’t hear them the next time you move the clock away, don’t strain your ears - sharpen your “auditory attention” and you will soon hear them. There is a direct physiological connection between heightened attention and hearing acuity. Remember! Hearing works at its best when a person is in a calm state. An angry and enraged person hears very poorly.

Start training your hearing at night, when it is sharper in itself, physiologically, and gradually move on to daytime training.

A person hears better when the area is illuminated, even if it is weak and dim. Green color also makes your hearing sharper. This is a feature of the nervous system.

Lying on your back worsens sound orientation, while lying on your stomach, on the contrary, improves it. To improve hearing, a pressing massage of the ears is performed. It is performed as follows: clench your hands into fists and, with the backs of your fists, slowly press on the ears and quickly release. It is important that air passes through the knuckles and there is no “smacking” in the ears. Do 10-15 such presses, and you will feel that your ears have noticeably “cleared up”.

Despite trained vision and hearing, scouts and snipers necessarily use additional techniques to increase visual and hearing acuity. It is known that sugar and glucose are energy substances necessary for the functioning of the heart, brain and nervous system as a whole, and therefore the senses.

A piece of sugar placed under the tongue significantly increases the effectiveness of night vision and hearing. Chewing sweet and sour tablets increases their severity.

One of the simplest and most accessible remedies in practice is chewing a pinch of tea with a pinch of sugar (but do not swallow it right away!). Theine contained in tea has a tonic effect, and sugar is an energy source for the brain. This method causes a significant increase in vision sensitivity at night and reduces the adaptation time in the dark from 30-40 to 5-7 minutes. When chewing sweet tea, a person’s energy potential sharply increases compared to his normal state. The same effect is achieved by the simplest procedural technique - wiping the forehead, temples, and neck with cold water.

Night vision is enhanced when sitting. Nobody knows why this happens, but this method is effective and proven.

Focused attention increases night vision and hearing by 1.5-2 times.

The eye is the main working organ of a sniper. In shooting sports, shooting with glasses from all types of sporting weapons is allowed. Brutal combat practice places increased demands on the shooter, and therefore the sniper's vision must be impeccable.

To sharpen his vision, a sniper needs a diet, namely, vitamin A, the source of which is carrots, but it must be eaten with something fatty - with any butter or sour cream, because the carotene contained in carrots (provitamin A), from which the vitamin itself is synthesized, It is fat soluble and is absorbed much better in a fatty environment.

The author still remembers those times when special forces snipers were strictly forbidden to read while lying down and watch TV - from an hour of reading on their back and an hour and a half to two hours of watching TV, their vision noticeably worsens for three days.

As already mentioned, a conventional optical sight makes it possible to see a target in poor lighting conditions, that is, at dawn, in rain, fog, early twilight, and even a little in the dark.

In a combat situation, a sniper quite often has to work in precisely such conditions, and this has its own characteristics for the shooter’s vision

When visibility deteriorates (twilight, rain, etc.), you should not focus your vision on the target in the desire to see it better, in this case excessive tension occurs in the aiming eye and the nervous system is exhausted due to general tension. Tension of the nervous system leads to reflexive uncontrollable tension in almost all the muscles of the shooter , even those that are not usually involved in the shooting process. The pulse reflexively increases, and all this leads to a decrease in the stability of the weapon. If you need to shoot at dusk and the target looks like a gray, half-blurred, shapeless silhouette, there is no need to shoot it strictly at the bridge of the nose - aim somewhere in the middle of the target's silhouette, concentrating your vision on the aiming element - the tip of a stump or aiming square. In this case, your vision does not strain and, accordingly, the body does not strain.

Remember! Usually, when working with an optical sight, the shooter does not notice a deterioration in visibility until it has decreased to a significant level. Looking through the sight, the shooter is sure that he sees normally, and involuntarily strains his vision with the consequences described above, trying to see the target better After the shot, even with Under normal visual load, visual acuity is restored 4-5 times longer than the time spent shooting.

If visual fatigue occurs after a shot in the dark or at dusk, you need to “rest your eyes” until visual acuity is completely restored and the discomfort in the eyes disappears. Otherwise, your vision can simply be damaged.

At night, you should not peer long and intently into the darkness, so as not to tire your eyesight. It is recommended to periodically close your eyes for 5-10 seconds. Such a short rest will help you get rid of fatigue.

When working at night, you may need to look at a map, some document, or simply shine a light near you. To do this, you need to use only red light with a narrow beam, covering the aiming eye with your hand so as not to disturb its accommodation. altAt night, do not look at the flashes of signal and flares. Look not at the rocket, but at what is under it, in its field of illumination. One beautiful rocket that you admire while it's burning is enough to reduce your ability to see clearly for half an hour. If you need to look at something glowing, take a button and look through its holes, closing the aiming eye. Never look at the fire at night - you still won’t see those who are behind it. Cover your eye from the flame with your hand and look around the periphery of the illuminated area, then you will see what will be there.

Try to “put down” a target that appears during the flash of a rocket or other lighting immediately, because a competent target will try to immediately disappear from view after it is illuminated.

With an optical sight you can “see a little” in the dark, and if you develop the acuity of the so-called “night vision”, then you can see even more with the scope. Night vision is not a supernatural phenomenon, but a normal function of the body, inherited from our distant ancestors and remaining in an unclaimed state of dormant atavism. For snipers and scouts of the last war, night vision was an everyday tool for ongoing combat work.

To awaken and develop night vision, look at the stars more often at night. After looking at them for ten minutes without stopping, you notice that there seem to be more of them. This intensified and my night vision “tuned in.”

Excessive “looking” into observation devices noticeably reduces visual acuity. Therefore, when working in a sniper pair, the sniper “rests his eyes,” and his partner constantly monitors through a periscope or stereo scope, determines distances to targets and performs ballistic calculations.

In the dark, try to enrich your brain with oxygen and take 10-12 deep breaths per minute through your nose for 4-5 minutes. This sharpens the acuity of night vision and hearing. For the same purpose, you can make chewing movements that increase cerebral blood circulation. The same effect is achieved by using a 0.1% solution of atropine. Place a piece of sugar under your tongue and let it gradually dissolve there. Keep it in your mouth longer and do not swallow right away. Night vision and hearing are sharpened by one and a half times.

A sniper who is in a sniper ambush must listen not only to the atmosphere, but also to the ground. Sounds from footsteps, movement of equipment, dropping loads, entrenching work, and in some cases even human speech are well transmitted in the ground. A sniper, forced to be tied to a rifle and visually monitor the situation, can listen to the ground in two practical ways: stick a small shovel into the ground and listen with his ear pressed to the handle, or bury a bottle or flask in the ground, half filled with water, into the neck of which through insert a rubber tube into the hole in the plug. Insert the other end of the tube into your ear and listen.

Remember! A sniper is not allowed to smoke! Nicotine “pinches” blood vessels, reduces visual acuity and increases pulsation. After one cigarette smoked for 2-3 hours, the quality of sniper shooting deteriorates by 15-20%. In addition, constant smoking reduces overall sensitivity and susceptibility.

The sniper has no right to be angry. Anger is useful in a direct attack, but with accurate shooting it only brings harm. Anger increases the pulsation and this significantly worsens the quality of shooting. A sniper has no right to negative emotions at all. Fear “de-energizes” the shooter and deprives him of nervous and physical energy, and excitement causes increased “jitters.” Therefore, professional snipers gradually wean themselves off worry, anger and anxiety in general, introducing themselves into a state of “combat indifference.” This ends with complete insensitivity to stressful situations. And therefore, a sniper shoots at a living target just like at a paper target, without experiencing any emotions. The snipers' composure borders on indifference.

There have been numerous cases where snipers from reconnaissance groups fell asleep on planes before parachute drops, and were woken up just before the drop.

The best sport that promotes shooting is swimming, preferably at a calm pace over long distances. Swimming very well develops the muscle groups necessary for shooting, and effectively and quickly “introduces shooting breathing.” As is already known, the quality of breathing when shooting is difficult to overestimate. Dumbbell gymnastics and training the vestibular apparatus in any available way are very useful.

Running, cross-country, stayer's jerks, and karate classes negatively affect accurate rifle shooting. And therefore, if a sniper works in a reconnaissance and sabotage group, where everything is based on the speed of movement, it is preferable for him to move at a fast athletic pace, and in hand-to-hand combat to work not with his fists, but with a silent pistol, fortunately the Russian army has made enough of them.

Women shoot better than men. It's not even that they don't drink or smoke. Psychophysiologically, women are much more adapted to work in extreme conditions than men. Women's patience threshold is higher than men's. The physiological endurance and adaptability of the female body is not comparable in effectiveness to that of the male. Women have more heightened perception systems, in particular, potentially increased night vision, hearing and smell. Their combat intuition, originally inherent in nature, is instantly triggered. Women are incredibly observant.

A woman who is psychologically prepared in advance for combat operations does not experience a feeling of confusion on the battlefield. When fulfilling the assigned combat mission, women work (they work) collectedly, purposefully and ruthlessly. Combat work is carried out clearly, efficiently and accurately. Women military personnel are very strict about following service instructions, without deviating one step from them. Women treat the process of sniper shooting very carefully and carefully, just like following constant instructions, so they are more trained in shooting than men. Women approach the process of camouflage creatively, with incredible ingenuity; this process is very organic for them. The performance of a female sniper will always be higher than that of a male sniper. In combat practice, women are more careful, and when wounded, they are more tenacious.

Taking these features into account, the Central Women's Sniper School was formed in Moscow in mid-1943. In two years, more than 1,800 female snipers were trained, who by the end of the war had destroyed, according to rough estimates, more than 18,000 Germans, that is, one German division of a full front-line composition.

Book by A. A. Potapov The Art of the Sniper.

Shooting from rifled small arms is not a physically active activity in the broad sense of the term. But, despite this, it is an integral and important part of the general training of a sniper, like any other fighter. And there are a number of features that you should pay attention to.

Requires a high level of coordination from the shooter. The first point: no other sport requires such precise and highly coordinated work of muscle ligaments + vision + touch and spatial orientation as in shooting. Another point is the vestibular apparatus, which should be, if not ideal, then close to ideal.

These two points should complement each other and work like Swiss ones. The slightest glitch will lead to an inaccurate shot, and in combat conditions a miss can cost the lives of you and your comrades.

It should be taken into account that almost all shooting positions and variants of positioning when shooting from are not natural for a person; mastering them at the initial stage requires overcoming feelings of discomfort and applying some effort.

Remember once and for all: various gyms, rocking chairs and the like are contraindicated for a sniper. Do not get carried away with barbells and dumbbells, or strength work with large weights. A pumped up body is beautiful, but nothing more. The fact is that overdeveloped, powerful muscle mass is not adapted to clearly dosed, smooth, highly coordinated work. Such muscles work in jerks, are prone to spontaneous contractions, and sometimes spasms. All this negatively affects both the shooter’s stability and shooting accuracy.

Muscles should develop evenly and in moderation, without fanaticism and excesses. The approximate training scheme is as follows: - 5-6 times a week, exercises on the horizontal bar - 2-3 times a week, on uneven bars - 2-3 times a week, exercises for the development of the abdominal press - 5-6 times a week. Exercises on the horizontal bar and uneven bars alternate, that is, if today you work on the horizontal bar, then tomorrow on the uneven bars, the day after tomorrow again on the horizontal bar, etc. This is due to the fact that muscle groups must receive enough rest after exercise and have time to recover.

The main thing before running and performing exercises on sports equipment is to warm up and warm up well. Don't forget stretching exercises. The following recommendations are based on our own experience.

1. Running

Even the ancient Greeks said: if you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run. Running develops absolutely all the muscles of the legs, has a beneficial effect on the heart, increases the overall endurance of the body and helps saturate it with oxygen, improves blood circulation and strengthens the spine. First of all, buy yourself high-quality, branded running shoes (sneakers). Precisely for running, not for walking. Never run on asphalt - you will “kill” your leg joints. Only on forest paths, forest plantations, dirt paths away from busy highways.

If you were not familiar with sports before, then you can start simply with daily morning walking at a normal pace; 2-3 km a day will be quite enough. After a week or two, you can switch to moving at a “wolf pace”, that is, 100 meters on foot, 100 meters - running at an average pace. 2-3 km will be quite enough to start with, then of course you can increase the load.

Run correctly: your torso and especially your back are straight, your shoulders are turned, you don’t throw your legs high, three steps - inhale, three - exhale, breathe either only through your nose, or inhale through your nose, exhale through your mouth. The pulse should not exceed 150 beats per minute; if it exceeds, it means the load is excessive and should be reduced. Never stop running abruptly, gradually reduce the pace, and then walk another 500 meters at least.

When, as they say, “you get into the rut” - at the end of the distance, you can start making a dash of a couple of hundred meters at the maximum speed that you are capable of. Just don’t overdo it, otherwise you may trip, get tangled in your own feet, fall and get injured. After running, do a short warm-up to prepare for exercises on sports equipment.

2. Horizontal bar

This is your “friend, comrade and brother.” With its help, you can perfectly develop almost all muscle groups above the waist: arms, shoulder girdle, torso. Tendons are strengthened. Pull-ups on the bar can be done with an overhand (direct) or underhand (reverse) grip, a narrow, medium or wide grip.

Depending on the grip, the emphasis of the load changes; the wider the grip, the less the load on the arm muscles and the greater the load on the back muscles, and vice versa, the narrower the grip, the greater the load on the arm muscles. In addition, with all types of pull-ups on the bar, the pectoral muscles are partially involved in the work.

You should pull yourself up on the bar smoothly, without jerking or jerking. Ideally, at the peak of the upward movement, the chest should touch or almost touch the bar, while the back is straight, then the muscles are involved in the work as much as possible. It's better to do two pull-ups correctly than ten incorrectly. If you need to strengthen your muscles relatively quickly, we can use the option of jerking up and slowly descending down; in this case, the muscles work more intensely. For effort (up) - exhale (through the nose or mouth), for relaxation (down) - inhale through the nose. Don’t forget to do ““, just be careful, don’t overdo it.

By the number of approaches, grips and repetitions - see for yourself. Each person is individual. Generally speaking, on average, to begin with, 3 sets of 5 repetitions will be enough, gradually increasing the number of repetitions to 8-12 and even 15-20, and the number of approaches to 5-6.

3. Bars

Another very good sports equipment for muscle development. With classic vertical dips, the arm muscles (especially the triceps), shoulder girdle muscles, pectoral muscles are developed, and the oblique abdominal muscles are also captured.

The general recommendations for performing the exercises are the same as for doing pull-ups on the horizontal bar, with their own specifics, of course. So, when moving down, you need to go as low as possible to the bars; the lower, the more intense the muscles work. The number of approaches and repetitions is individual.

Another very good exercise for those who are more or less physically prepared is horizontal bar push-ups. Excellent for developing the muscles of the chest, arms, shoulders, and upper back. Get into the starting position on the uneven bars as if doing a vertical push-up, move back and throw both legs onto both stands and find yourself in a horizontal position facing the ground, after which you do push-ups as if from the ground. Downward movement - inhale, upward movement - exhale. The lower you go, the more intense the muscles work.

4. Push-ups from the floor, ground, other surface

The surface must be horizontal and level. Develops muscles mainly of the chest and shoulder girdle, as well as the back of the arms. Do push-ups with emphasis on the palms, for advanced ones - on the fingers and fists. Here, too, everything is purely individual. The main recommendations are the same as for horizontal dips.

5. Exercises for abdominal development

They must be done daily. It should be remembered that bending the torso upward, for example, on a sports bench with your feet hooked to the crossbar or an inclined board, develops the upper part of the abdominal press more, while lifting the legs up to the crossbar on a sports ladder or horizontal bar develops the lower part of the abdominal press.

6. Exercises to train the vestibular apparatus

The vestibular system is a small but complex system. Responsible for coordination of movements, stability, perception of body and head movement in space. In other words, it is an organ of balance. Technically, it is located in the inner ear. Its receptors are irritated when the head moves or tilts, causing reflex muscle contractions that help straighten the body and maintain its position in space. For a sniper, a well-developed vestibular apparatus is extremely important. I think there is no need to explain why.

So, the starting position is standing, legs together, arms apart, palms open. You begin to rotate around your axis up to 10 times. The first times can be slow, but with each workout, increase the speed and number of rotations. This is a very good exercise. At first you may feel “stuck” and nauseous, but this is normal. Do it at home the first time; if you are not used to it, you may fall.

Second exercise. Standing with your feet shoulder-width apart, lean forward and clasp one of your legs with your hands under the knee, no matter which one, which one is more comfortable. Fixing your gaze on the point between your big toes, you begin to quickly rotate around this point, 10 times in one direction and 10 times in the other direction. Gradually, you need to increase the number of rotations to at least 30.

7. Swimming

Perfectly relaxes and develops all muscle groups without overstraining them. Swim as often as you can, in different styles and at different speeds. This is a very good addition to the exercises above.

8. Eye workout

You can't go anywhere without this. First of all, give up long sittings at the computer, laptop, or in front of the “zombie box”; this is not good for anyone. Read in sufficient ambient light and never in public transport or a moving car.

First exercise: sitting or standing straight, head straight, look forward, rotating your eyes in a circle left and right, 10-15 times, several approaches.

Second exercise: the original one, without changing the position of the head, alternately move our gaze maximum up, right, down, left, up and further according to the given order.

Third exercise: the original one is the same, standing on the street or at the window, we look at the object that is closest, then we turn our gaze to a more distant object, then to the horizon line and in the reverse order.

Of course, the exercises given are not the ultimate truth. If you wish, you can find a lot of text and media material on this topic. Try, experiment, develop your own system, optimally tailored for you personally.

Exercises to restore vision are a set of gymnastics that must be performed in the morning (if possible, in the evening). Often, to perform such exercises, nothing extra is required, no additional preparations are needed, therefore, no matter where a person is (at work, at home, on a business trip), he can always do this exercise for the eyes.

Everyone can create a set of eye exercises for themselves, but you can also easily use a ready-made one. It is advisable to check your vision before performing the selected complex, so that at the end of the training you can record the changes that have occurred and see the tendency for vision restoration.

In the morning hours you can devote time to:

1. Gymnastics for the eyes.
2. Palming.
3. Working with a vision test table.

In the evening before going to bed, you can do the same thing, but adding the sniper technique.

As noted above, if a person has time during the daytime, then eye gymnastics can also be performed during the day. But the main thing here is not to overdo it. The patient must focus on his internal sensations and monitor his well-being.

Your eyes shouldn’t get tired, you shouldn’t strain them too much, otherwise, instead of improvement, you might just get a complication. Each of the points in the set of exercises needs to be considered in more detail.

Gymnastics for the eyes consists of a complex of various movements. The purpose of this gymnastics is aimed at improving blood circulation and metabolism. In addition, this exercise allows you to train the eye muscles, keeping them in good shape, promoting better focusing or relaxation if necessary. This kind of eye gymnastics should be done without tension; ease is important here.

• up and down movements;
• “Butterfly” exercise (light flutter of eyelashes);
• movements left and right;
• light flutter of eyelashes;
• movement in the corners from top to bottom, moving diagonally from left to right;
• light flutter of eyelashes;
• movement in the corners from top to bottom, moving diagonally from right to left;
• light flutter of eyelashes;
• movement counterclockwise along the trajectory of the square;
• light flutter of eyelashes;
• movement clockwise along the trajectory of a square;
• light flutter of eyelashes;
• movement counterclockwise along the trajectory of the circle;
• light flutter of eyelashes;
• movement clockwise along the trajectory of a circle;
• light flutter of eyelashes;
• snake movement right and left;
• light flutter of eyelashes.

This set of eye exercises is performed once first, then you can increase the number of repetitions. After the first time, many people note an uncomfortable condition of the eyes. Doctors say that it is the eye muscles that hurt, there is nothing to worry about. The technique for performing these exercises is simple enough to do at home.

The first exercise from the picture, after each exercise - relaxation of the eye muscles (normal blinking). According to the Bates system, the cause of vision deterioration is the effort to see an object.

You need to blink not only often, but also very softly, easily, without straining, without squinting, as if the wings of a butterfly. It is enough to do the butterfly exercise for a few seconds. It can be done periodically throughout the day, because...

Schedule

For simplicity and in order not to forget what exercise you need to do, it is better to create a schedule according to which you will carry out all procedures to improve and restore vision.

This exercise is aimed at restoring vision and relaxing the eye muscles. The simplest blinking is called a butterfly. It is believed that intense effort to see a particular object leads to vision deterioration.

A simple exercise consisting of blinking can improve vision. It’s not without reason that this exercise received such a beautiful name. Blinking should not just be frequent, it should be done with the ease of a butterfly flap (light, gentle, soft).

There is no need to squint while performing the exercise. The result can be obtained after performing the exercise in just a couple of seconds. This exercise can be done constantly. It is also important to note the fact that blinking not only allows you to relax your eyes, but also causes the process of wetting the cornea, which is a very useful property.

https://youtu.be/byxsPhBbLFM

Using a similar set of exercises, you can achieve good results. The main thing is not to forget about the timeliness and frequency of performing these exercises. You can perform such gymnastics without the recommendation or advice of a doctor.

To implement it, no additional equipment or materials are required, and there is no need to set up for a long time. They can be performed at any convenient time. You don’t need to spend a lot of time, effort, patience, or money on them.

A modern person works and “rests” in front of a computer monitor, tablet or smartphone. Due to this, the number of people suffering from decreased visual acuity has almost tripled! And this is a big problem for the population. To improve the functionality of the visual system, it is not at all necessary to constantly wear glasses or contacts. To do this, you just need to perform simple exercises several times a day to restore your vision. Which? There are simply a huge number of them. But now we will consider only the most effective exercises that will help quickly improve the functioning of your visual system.

This set of exercises to restore vision helps eliminate fatigue and normalize eye blood circulation. It's very easy to do. At first, each exercise can be repeated 1 time, then this number must be gradually increased. After each exercise, you should lightly flick your eyelashes upward.

• make smooth up/down movements with your eyes;
• move your eyeballs left/right also smoothly;
• move your eyes diagonally from left to right;
• make the same movement, only in the direction from right to left;
• “draw” circles with your eyes in a clockwise direction;
• “draw” a square in the air in a clockwise direction with your eyes;
• the same counterclockwise;
• “Draw” a figure eight in the air with your eyes.

To fully restore vision, such exercises should be performed regularly, preferably at least 2 times a day. If you work at a computer for a long time, then this gymnastics should be done every hour.

“Palming” is the best exercise for restoring the visual system

Palming is an exercise aimed at relaxing muscles. It perfectly eliminates dryness, redness and fatigue after prolonged work at the computer. To perform it, you first need to remove your glasses or optical lenses. In general, as doctors say, in order to restore vision, you should try to do without them more often. Wearing optical devices causes severe tension in the eye muscles and further impairs the functionality of the visual system.

To perform the palming exercise, you need to find a quiet and peaceful place where you can completely relax. Take a comfortable position (sit with your elbows on the back of a chair, or lie down). After this, start rubbing your palms together so that they warm up well. Next, fold them crosswise and apply them to your closed eyes. They should not touch the face, but at the same time completely block the light.

You need to stay in this position for at least 5 minutes. Then remove your hands from your face and slowly open your eyes. After doing this exercise, you will immediately notice relief. Your look will become fresh, as if you just woke up.

If we compare all the exercises performed to restore vision at home, then the most effective is working with the table. Without it, it is difficult to restore the functionality of the visual system without surgery.

A table is a special device that allows you to track the dynamics of improvement of the visual apparatus. You can purchase it either ready-made or make it yourself, for example, by downloading it on the Internet and printing it at home.

The table should be placed in a room where there is good lighting. It should be viewed from different distances. When performing this exercise, it is very important to subjectively evaluate your results.

You need to check the operation of the visual apparatus like this: first close, covering one eye with a thick piece of paper, then gradually moving away from the table. The same should be done with the other eye. Next, you should remove the piece of paper and check both eyes at once. Each of your readings must be recorded. This will allow you to assess the dynamics of vision restoration. This exercise should be performed every day.

Sniper exercises

Sniper exercises to restore vision help develop focus. To complete them you do not need to use any equipment. You can easily replace it with your own finger.

So, first you need to bring your finger close to your nose. It should be fixed at a distance where your eyes can clearly see it without distorting your vision. After this, you should gradually move your finger away from your nose, without taking your eyes off it. Then, it should be smoothly returned to its original position. As a result of performing this exercise to restore vision, the eye muscles completely relax.

After the first exercise is completed, the finger is also brought to the nose, the gaze is fixed on it for 3-5 seconds, and then sharply moved to the side. Then they focus it on the finger again.

Exercise "butterfly"

Almost all exercises for restoring binocular vision include normal blinking. They should be done smoothly and naturally, without overstraining the eye muscles. You need to blink often and for a long time.

This exercise will help relieve tension, eliminate pain and dryness in the eyes, normalize blood circulation and outflow of intraocular fluid. If you do it regularly, then within just a few weeks you will be able to notice improvements.

Combine these exercises to restore vision with proper nutrition, which will help provide your body with everything it needs. After all, they are needed not only to maintain the immune system, but also for the normal functioning of the visual apparatus.

About six years ago I met one person, and later we became friends. At that time I had not yet studied the question “What to do when your eyes hurt.”

Gymnastics for the eyes and the army, what is the connection? In the aftermath it turned out that he served as a sniper in the army. And in one of the conversations, he shared the eye gymnastics that they were taught in the armies to improve vision.

Gymnastics for the eyes video!

Gymnastics for the eyes - this! Gymnastics for the eyes is very simple and I think many people know it. The benefits from it are very good and important for our eyes. Gymnastics helps to train the eye muscles, thereby improving their functioning. It is useful for people who have farsightedness or nearsightedness, especially for those who spend a lot of time in front of a computer monitor.

Gymnastics for the eyes is done this way.

1. You first need to relax your eyes and do palming for 4-5 minutes.

2.Then you need to improve blood circulation in the eyes, for this we close our eyes tightly and then open our eyes wide, do this 5-6 times.

3. And now you need to move your gaze from a nearby object to an object that is in the distance. And we do it up to 10 times.

This eye gymnastics is done in any convenient place on a bus, trolleybus, in a traffic jam, or at the computer. Start training your eyes gradually, doing it several times 2-3 times at the beginning. Over time, adding more repetitions.

It is especially important for those who have eye pain, first of all, it is necessary to seek help from an ophthalmologist and consult with him.

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