Be sure also that there is plenty of air in the room, for you will use more when you are exercising by reason of the quickened respiration. Your window, it is to be hoped, has been open all night. It is really a pity to shut it. Then stand before a looking-glass, so that you may, by the sight of the reflected movement in front of you, be sure you are doing it fully and correctly, and may the more easily fix your attention wholly and entirely on what you are doing. For it is by attention that you will acquire ease and facility till, as in learning a thing by heart, the movements eventually become if not automatic, at least extremely easy.[2]
The following exercises are for the most part exercises of full contraction and full extension. The full extension should be not only made but also held for a fraction of time. The parts of the body which are not being used should be kept quiet and easy for the sake of self-control, economy, and gracefulness. Each exercise is from one position (1) to another (2), and then back again. This we may accompany by saying to ourselves “1-2, 1-2.” As a variant, we may alter the time, and say “1-2-1, 2-1-2,” and so on, changing the pace, intervening time, etc. There must be no dulness. The photographs are of people who do not use dumb-bells.
Exercise I.—(For the wrist and forearm.)
Clench the right hand, holding it out straight in front of you, with the back of the hand downwards. Unclasp the fingers with a snap and simultaneously move the whole hand round on the pivot of the wrist and forearm as far as it will go. Then come back as smartly as possible to the original clenched hand position. Repeat about twenty times, making the movement as quickly as you can in both directions without sacrificing correctness or fulness. Then do the same with the left hand.
Exercise II.—(For upper arm.)
Extend the arm out at full stretch from the shoulder sideways, with hand and fingers completely extended and palm downwards; then bend it as smartly as possible to its full extent at the elbow, bringing the hand close to the head, with its palm, not its back, nearest to the head, and at the same time clenching the fist. Go back to former position again as smartly as possible. Repeat from twenty to thirty times. Exercise the left arm in the same way. See Photograph. Afterwards both arms may be exercised together.
Exercise III.—(Shoulder and chest muscles.)
Bring the hands together at full extent of arms in front of the face. From there bring them quickly back till they are in a line with the shoulders, at the same time drawing in a long breath. Return them to the first position, expelling the breath. With a very little practice it will be found that they can be brought back considerably further than the line of the shoulders. Repeat ten times.
Exercise IV.—(Shoulder and chest muscles.)