Part 43

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 illustration. 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.

19.

LEAP ON THE SPOT.--Hips firm (see 3). Raise the heels, slightly bend at the knees as in illustration, 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.

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 quantity 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.

1a.--Arms by side forced well back, finger nails to front. Inhale.

1b.--Raise bells to shoulders, contracting biceps. Exhale.

2a.--Arms by side forced well back, finger nails to rear. Inhale.

2b.--Raise bells to shoulders. Exhale.

3a.--Extend arms sideways in line with shoulders, finger nails up. Inhale.

3b.--Bring bells to shoulders, contracting biceps. Exhale.

4a.--Arms by sides, chest well out. Inhale.

4b.--Cross arms in front, contracting chest muscles. Exhale.

5a.--Arms extended in front level with chin. Exhale.

5b.--Bring bells back sideways in line with shoulders. Inhale.