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and upward. The correct position may be carried in the mind by imagining
a watch-crystal or a saucer resting on the table on its middle, with both
ends turning upward. (2) Lower and raise the arms and legs, several times.
(3) Then, turn over on your back, and lie extended at full length, with arms
extended straight out, upwards over the head, with back of fingers touching
the ground. (4) Then raise up both legs from the waist until they stand
straight up in the air, like the mast of a ship, your upper-body and arms
remaining In the last position named. Lower the legs and raise them several
times. (5) Resume 3, lying position flat upon the back at full length with
arms extended straight out upward, over the head, with backs of fingers
touching the ground; (6) Then gradually raise body to sitting position, with
arms projecting straight out in front of the shoulders. Then go back
gradually to the lying-down position, and repeat the rising and lowering
several times. (7) Then turn over on the face and stomach again, and
assume the following position: Keeping the body rigid from head to foot,
raise your body until its weight rests upon your palms (the arms being
stretched out straight in front of you) at one end, and upon your toes at the
other end. Then gradually bend arms at the elbow, allowing your chest to
sink to the floor; then raise up your chest and upper-body by straightening
out your arms, the entire weight falling upon the arms, with the toes as a
pivot-this last is a difficult motion, and should not be overdone at first.
Exercise To Reduce The Abdomen.
This exercise is for those troubled with a too large abdomen, which trouble
is caused by too much fat gathering there. The abdomen may be materially
reduce by a reasonable indulgence in this exercise-but always remember
"moderation in all things," and do not overdo matters, or be in too much of
a hurry. Here is the exercise: (1) Exhale the breath (breathe out all the air
in the lungs, without straining yourself too much), and then draw the
abdomen in and up as far as you can, then hold for a moment and let it
resume its natural position. Repeat a number of times and then take a
breath or two, and rest a moment. Repeat several times, moving it in and
out. It is surprising how much control one may gain over these stubborn
muscles with a little practice. This exercise will not only reduce the fatty
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layers over the abdomen, but will also greatly strengthen the stomach
muscles. (2) Give the abdomen a good (but not rough) kneading and
rubbing.
A "Setting-Up" Exercise.
This exercise is intended to give one a graceful and natural manner of
standing and walking, and to cure him of the habit of "slouching," and
shambling along. If faithfully practiced it will cause you to manifest an
erect, graceful carriage. It enables you to so carry yourself that every organ
has plenty of "elbow-room," and every part of the frame is properly poised
and counter-poised. This, or a similar plan, is followed by the military
authorities of many countries, in order to give their young officers the
proper carriage, but its good effect in these cases is somewhat marred by
other military practices which cause a stiffness which does not come to
those who practice this exercise apart from the drill. The exercise is as
follows follow it carefully: (I) Stand erect, with heels together, toes
slightly pointed outward. (2) Raise the arms up by the sides (with a circular
movement) until the hands meet over the head, thumbs touching each
other; (3) Keeping knees stiff; the body rigid; the elbows unbent; (and
shoulders bent well back as the movement is made) bring down the hands,
slowly, with a sideway circular motion, until they reach the sides of the
legs the little finger and the inner-edge (the "chopping-edge") of the hand
alone touching the leg, and the palms of the hands facing straight to the
front. The soldier gets the right position by touching the little finger of
each hand to the seam of his trousers. (4) Repeat several times, slowly
remember. With the hands in the last position, having been placed there by
the motion stated, it is very difficult for the shoulders to warp forward. The
chest is projected a little; the head is erect; neck is straight; the back
straight and hollowed a little (the natural position); and the knees are
straight. In short, you have a fine, erect carriage now keep it. It will help
you to stand in this position, and then, keeping the little finger along the
trouser4eg seam place, walk around the room. A little practice of this kind
will work wonders with you, and you will be surprised at the improvement
which you have wrought upon yourself. But it takes practice, and
perseverance and so does everything else worth having.
Now this is about all of our little system of exercises. It is simple and
unpretentious, but wonderfully effective. It brings every part of the body
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into play, and if faithfully followed will indeed "make you over"
physically. Practice faithfully, and take an interest in the work. Put some
mind into it, and remember always what you are doing the work (or play) [ Pobierz całość w formacie PDF ]