Keeping Fit All the Way Part 14

In the "Grasp" position it is not necessary to go to extremes on the backward movement; only so far as is really comfortable. In the forward movement the body should come down practically at right angles to the hips, but the head should not be allowed to drop forward. The head should be kept up, with the elbows back and the eyes looking to the front.]

The body is returned to the upright in the same number of counts, and at an unusually slow "One" it is bent as far back as comfortable only from the waist, being returned to the upright at "Two." Care should be taken to see that this motion is slow and not jerky. The entire movement should be repeated five times.

In the "Grasp" position it is not necessary to go to an extreme on the backward movement; only so far as is really comfortable. In the forward movement the body should come down practically at right angles to the hips, but the head should not be allowed to drop forward. The head should be kept up, with the elbows back and the eyes looking to the front.

HEALTH MAXIMS

Vacillation and doubt are poison to the nerves.

Fear is the forerunner of illness.

"Eyes in the boat" is as good a maxim at drill as in a sh.e.l.l.

When drinking a gla.s.s of water stand erect and take a full breath first; then drink with chest out and hips back and head up.

The men who chase the golf-ball don't have to pursue the doctor.

Two hours of outdoor exercise by the master never yet made him over-critical of the cook.

[Ill.u.s.tration: FIG. 6 A.--FORWARD POSITION OF GRASP]

Nature never punished a man for getting his legs tired. She has punished many for getting their nerves exhausted.

The best record in golf is the record she has made of restored health to the middle-aged.

See how high you can hold your head and deeply you can breathe whenever you are out of doors.

Six to eight gla.s.ses of water a day, none with meals, will make you free of doctors.

FOOTNOTES:

[Footnote 2: On the "Cross" position, the arms should be straight out horizontally from the body, with the elbows locked. At the same time every resistance should be placed against the head and neck coming forward at all. These should be held in exactly the same position as at "Attention." The tendency is either to let the arms bend a little, or to let them drop a little below the horizontal, or even to hold them slightly above the level.]

CHAPTER XII

GROUP III

Crawl: (The order is "Crawl. Ready--Cross. Crawl!") a.s.sume the "Cross"

position. The left palm is then turned up, and on a count of "One, two, three, four" the left arm is raised and the right arm is lowered laterally until at "Four" the right arm should be in a position of "Hands," while the left arm should be extended straight up, with the palm to the right. (See Fig. 7.)

[Ill.u.s.tration: FIG. 7 CRAWL, FIRST POSITION]

[Ill.u.s.tration: CRAWL

In the "Crawl" position it is not necessary, in the beginning of the exercise, to slide the hand down the hip any farther than is perfectly comfortable. But this distance should be gradually increased, and it will be found quite easy to do this as the muscles of the side become more and more supple.]

Then on the count of "One, two, three, four" the body is slowly bent sideways from the waist, the right hand slipping down the right leg to or beyond the knee, and the left arm bending in a half-circle over the head until the fingers touch the right ear. (See Fig. 8.) At "Four" the position of "Cross" is quickly resumed, and at "Two" of the next counting the right palm is turned up and the exercise is completed in the opposite direction.

[Ill.u.s.tration: FIG. 8 CRAWL, SECOND POSITION]

In the "Crawl" position it is not necessary, in the beginning of the exercise, to slide the hand down the hip any farther than is perfectly comfortable. But this distance should be gradually increased, and it will be found quite easy to do this as the muscles of the side become more and more supple.

Curl: (The order is "Curl. Ready--Cross. Curl!") a.s.sume the "Cross"

position. In this movement, at "Cross" the feet are spread until the heels are about twelve inches apart. The left foot remains stationary, the right foot being moved to accomplish this. On a count of "One, two, three, four," at the same time inhaling slowly, the fists and lower arms are bent down from the elbows, which are kept pressed back, and the fists are slowly curled up into the armpits. This position should be reached at "Three," when the head and shoulders should be forced back rather strongly, reaching the limit of motion at "Four." (See Fig. 9.) Again on the count of "One, two, three, four," at "One" the arms are extended straight forward from the shoulders, with the palms down, and exhalation is begun.

[Ill.u.s.tration 9. CURL.

In the "Curl" position the head and shoulders should be thrown well back and the fists should go well up into the armpits. Keep the elbows back so that the entire thorax is lifted forward and up; at the same time take a deep inhalation.]

At "Two" the arms begin to fall and the body bends forward from the waist, head up and eyes front, until, at "Four," the body has reached the limit of motion and the arms have pa.s.sed the sides and have been forced back and up (as the trunk a.s.sumes a horizontal position) as far as possible. At this point the abdomen should be well drawn in at the finish of exhalation.

(Note that in this figure the feet are together, an incorrect position for this exercise.) For a third time, on a count of "One, two, three, four" the body is straightened, reaching an upright position, with arms straight forward at "Three." "Cross" is a.s.sumed at "Four." As the body is straightened from the "Wing" position, a full breath should be taken, the lungs being filled, slowly, to the maximum as "Curl" is finally reached. This breath should be retained and then exhaled as the "Wing"

position is taken. Inhale through the nose.

[Ill.u.s.tration: CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER THE HEAD]

The entire movement should be repeated five times.

In the "Curl" position the head and shoulders should be thrown well back and the fists should go well up into the armpits. Keep the elbows back so that the entire thorax is lifted forward and up; at the same time take a deep inhalation.

Crouch: (The order is "Crouch. Ready--Cross. Crouch!") a.s.sume the "Cross" position. In this movement, at "Cross" the feet are spread until the heels are about twelve inches apart. The left foot remains stationary, the right foot being moved to accomplish this. On a count of "One" the knees are bent, and, with the weight on the toes, the body is lowered nearly to the heels, keeping the trunk as nearly erect as possible. (See Fig. 10.)

[Ill.u.s.tration 10. Crouch.

The "Crouch" is intended for the acquisition of balance and poise, but is also good exercise for the legs. The back is kept straight and the balance preserved throughout.]

This is done at "One," and at "Two" the upright position is resumed.

The entire movement should be repeated ten times.

The "Crouch" position is intended for the acquisition of balance and poise; at the same time it is good exercise for the legs. The back should be kept straight and the balance preserved as the body goes up and down. This will be a little difficult at first, but will soon become natural.

HEALTH MAXIMS

Worry makes cowards.

Happiness comes from health, not from money.

Co-operation with others is the life of the squad.