Second Position.—Then, still keeping them in a horizontal position, throw them back as far as possible.
Chest Weight Exercise for Extending Depth of Chest (Figs. 65, 66).—First Position.—Stand with the back to the chest weights, palms forward, arms straight.
Second Position.—Let the arms go past the sides, back and up as far as possible; then bring them down and forward and return to first position.
Chest Weight Exercise for Chest Expansion (Figs. 67, 68).—First Position.—Stand with the back to the chest weights, holding the arms straight out in front.
Second Position.—Then, keeping them straight and in a horizontal position, throw them back as far as possible. With the arms still extended on a straight line with the shoulders, bring them forward until the hands meet in front. This is an excellent exercise to expand and develop the chest.
Classic and Esthetic Dancing: an Essential Feature in Physical Training.—From earliest antiquity the dance has been of universal practice among all peoples of the earth, both savage and civilized, and it has been made to express all the emotions of which the mind is capable of feeling. Dancing held a prominent position among the gymnastic exercises of the Greeks.
The teachers of physical training have long felt that even the combination of gymnastics and athletic sports left much to be desired in the carriage and movements of the body, so classic and esthetic dancing, which stands between the two, more closely allied to gymnastics in its movements and to games in its spirit, was introduced as an additional gymnastic exercise, to harmonize the movements of the body, and to produce an ease of manner with a grace of beauty and of motion.
Society Dancing.—A sharp distinction must be made between the modern gymnastic dancing and society dancing. In the latter, the waltz and the two-step always require a partner. The dancing is ordinarily confined to the ball-room, with its poor ventilation and overheated air; add to these the constriction of the waist, so that the free action of the heart and lungs is interfered with, and under these conditions it may even prove a dangerous pastime to the young woman with weak heart or lungs. As a physical exercise, the waxed floor of the ball-room still further reduces its value.
Gymnasium or Classic and Esthetic Dancing.—For the gymnasium dancing there must be, first of all, the loose dress and heelless slippers, and an abundant supply of fresh air at a proper temperature, while the foot grips the floor as tenaciously as in boxing or fencing; a smooth floor renders an artistic execution impossible. The floor should be rough or covered with canvas, when dancing becomes as good a developer of the heart and lungs as running or swimming.
Girls in good physical condition can keep up esthetic dancing for an hour with very few rests or pauses. The work done in one hour is about equivalent to a walk of ten miles.