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Hips firm (hands placed as in 3). Raise the heels a little, bend the knees slightly outwards and keep the upper part of the body perfectly erect. Lower the body about half-way down, then raise it again.
9.
Same as 8, only go down as low as possible. It is not easy at first to keep one's balance, the upper part of the body erect all the time, especially when trying to rise. Return to position 1.
[Ill.u.s.tration: Fig. 10.]
[Ill.u.s.tration: Fig. 11.]
[Ill.u.s.tration: Fig. 12.]
10.
Arms bend (_see_ 2). Place the feet sideways, about a foot apart. Now bend the upper part of the body back, curving only the chest back, keeping the waist still. Position 1.
11.
Bring arms to position 2 and extend upwards as in fig. 5. Now bend the body forwards till the hands nearly touch the floor, keeping the head between the arms, knees straight and arms straight and parallel to one another. Return to position 5, then position 2 and then position 1.
12.
Hips firm (_see_ 3). Raise one knee till the leg is bent as in the ill.u.s.tration, keep toe pointed down. Do the same with the other leg.
Return to position 1.
[Ill.u.s.tration: Fig. 13.]
[Ill.u.s.tration: Fig. 14.]
[Ill.u.s.tration: Fig. 15.]
13.
Same as 12, only stretch leg backward as in ill.u.s.tration, keeping knees straight. Return to position 1.
14.
ARMS FORWARD BEND.--Bend the arms in front of the body, as in the ill.u.s.tration. Extend one foot back and rest toe on ground. Position 1.
15.
Arms as in 14. Fling right arm out sideways and turn head to the right as far as it will go without moving the rest of the body. Same to left.
Position 1.
[Ill.u.s.tration: Fig. 16.]
[Ill.u.s.tration: Fig. 17.]
[Ill.u.s.tration: Fig. 18.]
16.
Hips firm (_see_ 3). Kneel with toes extended backwards. Now bend the body backwards from the knees, as far as possible, keeping straight and firm as in ill.u.s.tration. Rise and return to position 1.
17.
One arm, HIP FIRM, the other NECK REST (_see_ 3 and 4). Bend the body as in exercise 4. Return to position 1.
18.
Arms bend (_see_ 2). Feet stride (_see_ 10). Now turn the body at the waist as far as possible to right, then to left, taking care not to move the hips. Return to position 1.
[Ill.u.s.tration: Fig. 19.]
[Ill.u.s.tration: Fig. 20.]
19.
LEAP ON THE SPOT.--Hips firm (_see_ 3). Raise the heels, slightly bend at the knees as in ill.u.s.tration, jump and alight on toes again with knees slightly bent. Straighten knees and let heels sink to the ground.
Position 1.
20.
Hips firm (_see_ 3). Stand near a chair or bed and slip one foot sideways under a rail. Now bend sideways as far as possible. Position 1.
[Ill.u.s.tration: Fig. 21.]
[Ill.u.s.tration: Fig. 22.]
21.
As 20, only stand facing the support and bend back. Position 1.
22.
Kneel as in 16. Extend arms as in 6. Now turn the body from the waist as far to the right and as far to the left as possible. Position 1.
23.
Deep breathing (_see_ Breathing, Correct method of) should be practised several times during these exercises. Stand in position 1. Now raise the hands slowly to the level of the shoulders, keeping the arms straight and moving them sideways. While raising the arms, slowly fill the lungs with air, and when lowering them let it slowly out.
DUMBELL EXERCISE.
As an efficient and inexpensive way of developing all the muscles of the body dumbells have no rival. Especially are they valuable for those whose sedentary life forbids much active exercise, and as they only require a very short time each day for their practice, do not interfere materially with the work of the busiest. The accompanying exercises have been given with a view to the complete and symmetrical development of the body. They should be practised in their entirety every morning and evening, after rising and bathing and before retiring, in as nearly a nude a condition as practicable. And they should be practised with a serious and complete concentration of the mind upon each muscle as it is in turn exercised. This concentration is immensely fatiguing at first, but is necessary in order to derive full benefit from them. Just as in practising musical exercises for execution, a short time well spent is more valuable than a longer time with a wandering and uninterested mind, so in dumbell exercise it is above all the quality and not the quant.i.ty of the exercise which is of importance.
Increase the number of times each exercise is done weekly or daily, beginning say at 10 or 20, according to strength, and endeavouring to be able to be double this number in a short time.
