Fig. 69.—Figures of the dance. First position of the hands and feet.
These movements must all be taken slowly, and in the beginning do not attempt to go far back of the vertical line. Nearly all the muscles on the front and back of the body are involved in these exercises, but the greatest strain comes on the muscles of the back and abdomen and the muscles on the back of the thighs. The bending and rising bring into powerful action the extensors of the back and neck and the retractors of the shoulders.
After this exercise has been mastered, it can be used to still further expand the lungs, by forcible inspiration when the chest is in the most favorable position for expansion; retain the breath while the trunk is flexed, forcing the air into the cells of the lungs under pressure. This last feature of the exercise should not be attempted by any one with weak lungs.
Boxing and Fencing.—Boxing and fencing are both excellent exercises for the lungs, for both sides of the body, for balance, for rapidity, for endurance, variety, promptitude, and sudden adaptation; for originality, up to a certain point, as well as for self-reliance and fearlessness. They have the advantage of cheapness, and are best practised in the open air.
Exercises with Chest Weights: for Chest Expansion, Shoulders, and Arms.—These exercises are excellent for developing the muscles of the upper part of the chest, and for rounding out the chest, shoulders, and arms. They are also good flesh-reducing exercises.
The weights should be fairly light at first, beginning with perhaps two and one-half pounds, and gradually increasing until five pounds are used. The weights should only be increased with the increase of the strength of the individual. All the movements should be performed consecutively from ten to twenty times each; then proceed to the next movement.
In taking any heavy exercise great care must be used not to overfatigue the muscles, or more harm than good will be done. As soon as the muscles have become too tired to perform any exercise vigorously, it should be discontinued, and a rest of a few minutes taken, when the exercise may be resumed. When a point is reached at which the muscles feel tired at the commencement of the exercise stop at once for the day.
Chest Weight Exercises for Arms and Shoulders (Figs. 61, 62).—First Position.—Face the chest weights, grasp the handles firmly, and hold the arms straight out in front of the chest. Stand with the heels nearly together, and far enough away from the weights to raise them a little distance from the floor.
Second Position.—Draw the two handles to the chest and almost under the armpits, letting the elbows and shoulders go well back; then extend the arms. Repeat ten times.
Chest Weight Exercises for Shoulders and Chest Expansion (Figs. 63, 64).—First Position.—Hold the arms straight out in front.