[835]. While the exercises given below have been grouped for convenient reference, into arm exercises, trunk exercises, leg exercises, etc., one entire group must not be given and then the next and so on.
Always bear in mind that the best results are obtained when those exercises which affect the extensor muscles chiefly are followed by those affecting the flexors; i. e., flexion should always be followed by extension, or vice versa. It is also advisable that a movement requiring a considerable amount of muscular exertion should be followed by one in which this exertion is reduced to a minimum. As a rule, especially in the setting-up exercises, one portion of the body should not be exercised successively; thus, arm exercises should be followed by a trunk exercise, and that in turn by a leg, shoulder, and neck exercise.
ARM EXERCISES
[836]. Intervals having been taken and attention assumed, the instructor commands:
1. Arms forward, 2. RAISE, 3. Arms, 4. DOWN. [Fig. 1].
Fig. 1
At the command raise, raise the arms to the front smartly, extended to their full length, till the hands are in front of and at the height of the shoulders, palms down, fingers extended and joined, thumbs under forefingers. At Arms, DOWN, resume position of attention.
1. Arms upward 2. RAISE, 3. Arms, 4. DOWN. [Fig. 2].