THE LUNGE.
Dumb-bells are now resumed, this time attached to stout elastic strands, these in turn being fixed to the wall. Exercises of much the same kind as before are gone through, except that the strain on the muscles is now greater, seeing that almost every movement involves stretching the rubber bands to their fullest extent, and allowing them to return to their natural state slowly, not with a snap. The same principle is applied to the development of the legs and neck, ingenious devices in the shape of "harness"—forming an interesting branch of the system—being requisitioned for the purpose. In each case the elastics have to be stretched as much as possible, the strain being in turn centred on sets of muscles that could be reached by no other method.
If after having gone through all these exercises the pupil should pine to develop his knowledge of Physiology as well as his frame, he may learn that this little action affects the latissimus dorsi, that that tiny movement seeks out the neglected deltoid, that another bend of the body, insignificant though it may seem, means much to the pectoralis major, and so forth. But the gentle student usually prefers not to burden his brain with these things, and in this respect he is perhaps not unlike the gentle reader. So no more shall be inflicted.
Every pupil has to attend Sandow's School at least twice a week, and when there to repeat each of the exercises named some twenty times, though this number is a kind of moveable feast, advancing or decreasing with his condition, reaching as high as sixty and as low as ten. Beyond that he is supposed to practise every day at home, and regularity in this greatly facilitates the development, just as home-lessons assist a schoolboy's education. There, probably, the simile ends; certainly the majority of Sandow's followers do conscientiously work out of school hours.
When students have been got into trim generally—this takes about a month—they are allowed to add weight-lifting, with and without "harness," to their regular exercises. To do so before the body was in a supple condition might result in serious strains occasionally. A still further stage is practice on the Roman pillar. This consists of hanging backwards suspended from the knees, and from that rising to an upright position, lifting with the body a bar-bell weighing anything between 30 lbs. and 120 lbs.
Every few months examinations are held, the same tests and measurements as on entering being gone through, and the results put down side by side in the ledger, so that one's weak points can be seen at a glance and receive particular attention forthwith.
THE FIRST STEP.
"WHAT THE FLIPPANT CALL THE 'SEE-SAW' MOTION."