Keeping Fit All the Way Part 13

Body erect on hips, inclined a little forward; shoulders square and falling equally.

Arms and hands hanging naturally, backs of the hands outward; thumbs along the seams of the trousers; elbows near the body.

Head erect and straight to the front, chin slightly drawn in without constraint, eyes straight to the front. (See Fig. 1.)

Each movement, with the exception of the "Speed Test" (a catch exercise with which any man may test his rapidity of action and co-ordination), should be executed in a slow and measured manner. These exercises do not depend upon snap for their effect, but upon the steady, deliberate, but not extreme stretching of the muscles. Any tendency toward hurried, careless execution should be avoided in favor of uniformity of movement.

GROUP I

Hands: This is the same position as "Attention." (See Fig. 1.)

[Ill.u.s.tration: FIG. 2.--HIPS

The position called "Hips" is that of "Attention" with the hands placed on the hips, the fingers forward and the thumbs back, at the same time keeping the shoulders and elbows well back.]

Especial care should be taken to see that whenever, throughout the exercises, this position is taken--as at the completion of each movement--full control is retained over the arms; the hands should not be allowed to slap against the sides audibly.

It is not difficult to acquire a certain amount of accuracy in this position, but one of the easiest ways of getting men to a.s.sume it properly is to tell them to "push their necks back." This seems more effective than to speak of holding the chin in with the head erect, or anything of that kind. If a man stands naturally and then forces the back of his neck back against his collar, he comes into very nearly the desired position of "Attention," so far as his head and neck are concerned.

The shoulders should be rolled a little downward and back, for that is the sensation which comes when one speaks of the shoulders being square.

The chest should be arched and the abdomen drawn in somewhat. The effect is that of a man standing erect and feeling himself a little taller than usual.

Hips: The hands are placed on the hips, with shoulders, elbows and thumbs well back. (See Fig. 2.) The position of "Hips" is that of "Attention" with the hands placed on the hips, the fingers forward and the thumbs back, at the same time keeping the shoulders and elbows well back.

Head: The hands are placed behind the neck, index finger-tips just touching and elbows forced back. (See Fig. 3.)

[Ill.u.s.tration: FIG. 3.--HEAD

In the position called "Head" the body is still in the position of "Attention," the neck pushed well back, the fingers and the hands just touching behind the neck, and the elbows not allowed to push forward but kept as far back as the shoulders.]

In the position called "Head" the body is still in the position of "Attention," the neck pushed well back, the fingers and the hands just touching behind the neck, and the elbows not allowed to push forward but kept as far back as the shoulders.

Speed Test: The above three exercises, "Hands, Hips, Head," should be executed but a few times each, being preparatory to the "Speed Test."

For this the pupil should concentrate his thought on running through the above set as rapidly as possible, at the same time making each position correct.

HEALTH MAXIMS

Success comes from service.

Don't make excuses. Make good.

If you feel tired, remember so does the other man.

After a hearty meal, stand up straight for fifteen minutes.

Your squad is only as good as the poorer ones. Don't be one of those.

The success of the drill depends upon the concentration of each man of the squad.

If you have a stake in life, it is worth playing the game for all there is in it.

The man who gets things is the one who pulls up his belt a hole tighter and goes out after them.

If you will save your smoke till after luncheon, you'll never have smoker's heart.

A bath, cold if you please, hot if you must, with a good rub, starts the day right.

CHAPTER XI

GROUP II

Grind: (The order is "Shoulder Grind. Ready--Cross. Balance Turn.

Grind!") a.s.sume the "Cross"[2] position. (See Fig. 2, Chapter V.) The palms are then turned up, with the backs of the hands down and the arms forced back as far as possible. (See Fig. 4.)

[Ill.u.s.tration: FIG. 4.--GRIND

In the "Grind" special precaution should be taken not to let the center of the circle, that the hands are making, come in front of the shoulders; an attempt should almost be made to make the shoulder-blades meet. This is particularly necessary on the reverse.]

Then to a measured counting--"One, two, three, four, five," up to ten--circles of twelve-inch diameter are described with the finger tips, the latter moving forward and upward, the arms remaining stiff and pivoting from the shoulders. On the backward movement of the circle the arms should be forced back to the limit. A complete circle should be described at each count. Then reverse, going through the same process, the circles being described in the opposite direction.

In the "Grind" exercises special precaution should be taken not to let the center of the circle, that the hands are making, come in front of the shoulders; it should be straight out in the horizontal position; moreover, as the arm goes backward an attempt should be made to make the shoulder-blades almost meet. This is particularly necessary on the reverse--that is, when the hands are coming forward--for here the tendency, unless men keep the shoulders back, is to contract the chest.

Grate: (The order is "Shoulder Grate. Ready--Cross. Grate!") a.s.sume the "Cross" position. Then at a count of "One" the arms are slowly raised, as a deep inhalation is taken, to an angle of forty-five degrees from horizontal; at the same time the heels are raised till the weight of the body rests on the b.a.l.l.s of the feet. (See Fig. 5.)

[Ill.u.s.tration: FIG. 5.--GRATE

The caution in the "Grate" position is not to let the arms drop, even a fraction of an inch, below the horizontal, and not to let them go up above the angle of forty-five degrees, for in either of these cases there is a distinct rest given to the shoulder muscles. Most of the ordinary exercises of this kind carry the arms above the head; this always releases the effort of the shoulder muscle and is therefore nearly valueless as an exercise for these members.

Another fault in this exercise is letting the head come forward. The neck should be kept back all the time.]

At "Two" the arms are slowly returned to "Cross" as all air is exhaled and the heels are lowered to a normal position. Care should be taken to see that the arms are not allowed to drop below the level of the shoulders or to rise more than forty-five degrees. The arms should be raised and lowered ten times.

The caution in the "Grate" position is not to let the arms drop, even a fraction of an inch, below the horizontal, and not to let them go up above the angle of forty-five degrees, for in either of these cases there is a distinct rest given to the shoulder muscles. Most of the ordinary exercises of this kind carry the arms above the head; this always releases the effort of the shoulder muscle and is therefore nearly valueless as an exercise for these members.

Another fault in this exercise is letting the head come forward. The neck should be kept back all the time.

[Ill.u.s.tration: FIG. 5 A.--SECOND POSITION OF GRATE]

Grasp: (The order is "Head Grasp. Ready--Cross. Grasp!") a.s.sume the "Cross" position. Then place the hands behind the head. With head up and eyes front, and in time with the counting, "One, two, three, four,"

the body is bent forward from the waist as far as possible. (See Fig.

6.)

[Ill.u.s.tration: FIG. 6.--GRASP