In this last exercise most of the weight was on the feet, the hands and arms sustaining the rest. If the aisles are not over two feet and a half wide, let each pupil stand between two opposite desks and place one hand on each. Now, walking back about three or four feet, his hands still resting on the two desks, let him, keeping his body rigid and knees unbent, bend his elbows and lower his chest very gradually until it is nearly or quite level with the desk tops, then slowly straighten up his arms, and so raise his body again to the original position. Three such dips twice a day the first week, five or six the second, and by the end of the month ten or twelve, and that number then maintained steadily, will open and enlarge the chest materially before the year is out, while at the same time doing much to increase and strengthen the upper back-arm. This is harder work than pushing against the wall, because the hands and arms now have to sustain a much greater portion of the weight of the body, but it is correspondingly better for the chest.
Thus far exercises have been described calling for no apparatus at all, nor anything save a floor to stand on, a wall to push against, two ordinary school desks, and a fair degree of resolution. For children under ten, wooden dumb-bells, weighing one pound each, ought to be had of any wood-turner, and ought not to cost over five cents apiece. There might be one pair of dumb-bells given to each child, or, if the cla.s.s is large, then a single dumb-bell for each, and they could be distributed among two cla.s.ses for dumb-bell exercises.
Standing in the aisles, and about five feet apart, every child taking a dumb-bell in each hand, keeping the knees unbent and the head and neck erect, let them raise or "curl" the bells slowly until they are up to the shoulders, the finger-nails being held upward. Then lower, then raise again, and so on ten or twelve times each half-day for the first fortnight, and double that many thereafter. This tells princ.i.p.ally on the biceps or front of the upper arm, on the front of the shoulder, and on the pectoral muscles, or those of the upper front chest. When, later on, any pupil endeavors to pull himself up to his chin, he will find what a large share of the work these muscles have to do.
Instead of the one-pound dumb-bells then, his whole body will be the weight to be lifted.
Again, let the dumb-bells hang at the sides. Raise them slowly, high up, behind the back, keeping the elbows straight and the arms parallel.
After holding them there five seconds lower them; do it again, and keep on, ten times twice a day at first, making it twenty in a fortnight, and thirty thereafter. This work will enlarge that part of the back of the upper arm next to the body, and will also tell directly on the whole back of the shoulder, and on the large muscles on the back just below where the arm joins it.
This time, holding the knuckles upward and the elbows straight, lift the dumb-bells till level with the shoulders, the arms being extended sideways as if on a cross. After holding them up five seconds, lower them; then raise them but five or six times at the first lesson, increasing to twenty by the end of the month, and then maintaining that number. The corners of the shoulders are getting the work now, and by-and-by not only shapely shoulders will come from it, but a noticeable increase of the breadth across the shoulders. This work may be varied by raising the arms parallel in front until level with the shoulders, then lowering, and so continuing.
Next raise the two bells to the shoulders; then, facing the ceiling, push both up together until they are as high over the head as possible; then lower, push up again, and continue six times twice a day for the first week; make the twelve the third week and the twenty of the fifth, and then keep at that. The outer or more noticeable parts of the upper back, the arms, are busiest now; and this exercise directly tends to enlarge and strengthen them, and to add materially to the appearance of the arms.
But one exercise more need be mentioned here. Stand erect; now draw the head and neck back of the vertical all of eight inches, until you face the ceiling. Starting with the dumb-bells high up over the head, keeping the elbows straight, lower the dumb-bells slowly, until now you are holding them at arm"s-length, with your arms spread, as on a cross. Then lift them up again, lower, and continue. If this does not spread the chest open, it will be hard to find anything which will. Do this consecutively twenty times every day for a month. That number will take scarcely a minute to accomplish, but the little one-pound bells will feel wondrously heavy before the minute is over.
Here, then, have been shown quite a variety of exercises, not only safe and simple but inexpensive, which can readily be adopted in any school.
If they are followed up as faithfully and steadily as are the other lessons, they cannot fail to bring decided and very welcome improvement in the shape and capacity of all the muscles, and hence of the whole body, while it will go far toward giving to all the scholars an erect and healthy carriage. These results alone would delight many a parent"s heart. The making this branch of instruction as compulsory as any other would soon accustom the pupil to look for it as matter of course. If it were conducted with spirit, it would always be sure to prove interesting, and very likely to send the children back to their studies much fresher and brighter for the temporary mental rest.
Besides these exercises, the teacher, insisting on the value of an erect position in school hours, whether the pupil be standing or sitting, and by inculcating the value of this, would soon find that these efforts were being rewarded by making many a crooked girl or boy straight, and so lessening their chance of having either delicate throats or weak lungs. Care should be taken that the school chairs have broad and comfortable seats, and that the pupil never sits on a half of the seat or on the edge of it, but far back, and on the whole of it. This apparently small matter will a.s.sist marvellously in forming the habit of an erect position while sitting. Some twenty years ago a Mrs.
Carman, of Boston, devised a chair-back which should just fit the hollow of the back when the back was held erect, as it should be.
This simple contrivance greatly encouraged a good position in sitting, and could well be made a part of the standard chair in our schools.
A pad of the right shape, hung on the back of the chair, would effect the same object.
The teacher"s opportunity to work marked and permanent physical benefit to every pupil under her charge, by daily and steadily following up most or either of the above exercises, or of some substantially equivalent, can scarcely be over-estimated. The exercises strengthen the postures, whether sitting or standing. When a teacher insists on having her children erect for six hours out of the twenty-four, and makes plain to each one the value of being straight, and the self-respect it tends directly to encourage, there need be no great fear that the remaining waking hours will make any child crooked. It is in school generally that the mischief of warping and crooking is done; and hence there, of all places, would be the most appropriate place for the undoing of it.
Dumb-bells of but a pound each have been mentioned here so far. Such would be fitting for pupils under ten years of age. For all older pupils the same work with two-pound bells will prove generally vigorous enough; and whoever wishes to judge what these light weights can do in a short time should examine the results of Dr. Sargent"s exercises with them and other light apparatus at Bowdoin College (see Appendix II.).
Those who are already decidedly strong can of course try larger bells; but it is astonishing how soon those of only two pounds seem to grow heavy, even to those who laugh at them at first.
Of course, all the work before described cannot be gone through with in ten minutes in mid-morning, or even in the twenty of the morning and afternoon sessions combined; but much of it can: and an advantage of naming too much is that it enables the teacher to vary the work from day to day, and so, while effecting the same results, prevents anything like monotony.
As the months go by, and it is found that the weaker ones have noticeably improved, and all are now capable of creditable performances at these various exercises, they may be carried safely on to the gymnasium--that is, if the school is fortunate enough to possess one. It is but a partially equipped school which is not provided with a good-sized, well-ventilated room, say of forty or fifty feet square (and one fifty by a hundred would do far better), fitted up with the simpler gymnastic appliances. Now the teacher, if up to his work, can render even more valuable a.s.sistance than before, by standing by the pupil, as he or she attempts the simplest steps on the parallel bars, or the rings, or the high bars, the pulley-weights, or the horizontal bar; constant explanations are to be given how to advance, and setting the example, detecting defects and correcting them on the spot, and all the while being ready to catch the pupil and prevent him or her from falling. An instructor soon finds that the pupils progress as rapidly as they did in the lighter preparatory work, while now they are entering on a field which, if faithfully cultivated, though for only the same brief intervals daily, will later on insure a cla.s.s of strong, healthy, shapely, and symmetrical boys or girls, strong of arm and fleet of foot, familiar with what they can do, and knowing what is not to be attempted.
Much, indeed the greater part, of the good to be derived from the gymnasium would have come from steadily adhering to the exercises above pointed out, so that even with no gymnasium excellent progress can be had; but results come quicker in the gymnasium, and the place invites greater freedom of action. In ten minutes in the morning, for instance, thirty or forty boys or girls could, following one another promptly, "walk" (on their hands) through the parallel bars with the elbows unbent, the head of the line crossing at once to the high bars, and "walk" or advance through them, first holding the weight on one hand and then on the other, then turning to the horizontal bar and vaulting over it. If the rear of the line is not yet through the forward "walk" on the parallels, those at the head could take a swing on the rings. Next, they could "walk" backward through the parallels, then through the high bars; then vault again, swing again, and then try the parallels anew--this time "jumping" forward, or advancing both hands at once, the arms of course being held rigidly straight. Then turning to the high bars, they could jump or advance through them, springing forward with both hands at once, vault again, the bar having meanwhile been raised, and either try the rings again or rest a moment, and then jump backward through the high bars.
A little foot-work, for a minute or two remaining, would make a good conclusion. With the hands closed and elbows bent, the body and arms held almost rigid, the neck well back, and the head up, let the column now start off around the room on an easy trot, each stepping as noiselessly as possible, and no heel touching the floor. A minute of this at a lively pace will be abundant at first; and as the legs gradually get strong, and the breathing improves, the run can be either made faster or longer, or both.
As the pupils began to grow steadier, with their hands on the bars they could next swing their feet back and forth, and jump with their hands as they swing forward; then, later, could jump forward as the feet are swung backward, and backward as the feet are swung forward. The vaulting-bar for the boys meanwhile may steadily rise, peg after peg; and, when proficiency is reached with two hands, one-hand vaulting may be tried, and the bar gradually raised as before, the teacher always standing near the vaulter. The swinging on the rings, instead of being any longer simple straight-arm work, with the body hanging nearly down, can now be done with the elbows bent much of the time, the knees being curled up toward the chin as the swinger goes backward.
After two months of straight-arm work on the parallel bars, even the girls may now try the same exercises they did with their arms when straight, save that now they should always keep them bent at the elbows. This will come hard even yet, and must be tried with care.
These are the well-known "dips," followed up little by little, and month after month. By-and-by these exercises will come as easy as was the straight-arm work.
To all, or nearly all, the high bar work should now be done with bent elbows, while the vaulting should, say by the end of the year, be nearly at shoulder height for each pupil, and even, for many of them, that high with one hand. The running should have improved correspondingly, so that five minutes of it at a respectable pace, say at the rate of a mile in seven minutes, would not trouble the girls, and even ten minutes of it not distress the boys.
Now, what have these few exercises done for the muscles and their owners?
Well, the straight-arm work on the parallels, by throwing the whole weight on the hands, told directly on the upper back-arm, while the dips brought the same region into most vigorous action, and at the same time opened and strengthened the front of the chest very markedly, tending to set the shoulders back, and enlarging the chest, and hence the lung-room as well. The high-bar work told equally upon the biceps muscles, or those of the front of the upper arm, and likewise on the front of the shoulders. The vaulting made the vaulter springy, and strengthened his thighs and calves materially, and his abdominal muscles somewhat, while the more advanced work on the rings brought both the biceps and abdominal muscles into most energetic play. The running was excellent for the entire legs and the abdominals, while as a lung-expander it is difficult to equal.
Those proficient at these few exercises, if they have heeded the endeavors made to secure at all times an erect and easy carriage of the body, need but one more thing. With regular and sensible habits of eating, sleeping, dressing, and bathing, they would be almost certain to be at once well and strong. The thing wanted is daily const.i.tutional out-of-doors exercise; whether taken afoot, on horseback, or at the oar, it matters little, so long as it is vigorously taken and faithfully persisted in, in all weathers. This guarantees that pure and bracing air shall be had, breaks up the thread of the day"s thoughts, rests the mind, and quickly refits it for new work. This alone gives the full deep breathing, and the healthy tire of the muscles. It furnishes constantly varying scene, with needed eye and ear gymnastics--in short, everything which is the reverse of that quiet, sedentary, plodding life over books or papers, read too often in poorly lighted offices.
Home exercise, then, with the out-of-door life, will combine to tone us up, to invigorate our persons, and to keep off either mental or physical exhaustion and disorder.
The above work, followed up a.s.siduously, ought to bring in its train health, symmetry, a good carriage, buoyant spirits, and a fair share of nerve and agility. But many a young man is not content with merely these; he wants to be very strong. He is already at or near his majority. He is quite strong, perhaps, in some ways, but in others is plainly deficient. What ought he to do?
_Daily Exercise for Young Men._
On rising, let him stand erect, brace his chest firmly out, and, breathing deeply, curl dumb-bells (each of about one-fifteenth of his own weight) fifty times without stopping. This is biceps work enough for the early morning. Then, placing the bells on the floor at his feet, and bending his knees a little, and his arms none at all, rise to an upright position with them fifty times. The loins and back have had their turn now. After another minute"s rest, standing erect, let him lift the bells fifty times as far up and out behind him as he can, keeping elbows straight, and taking care, when the bells reach the highest point behind, to hold them still there a moment. Now the under side of his arms, and about the whole of the upper back, have had their work.
Next, starting with the bells at the shoulders, push them up high over the head, and lower fifty times continuously. Now the outer part of the upper arms, the corners of the shoulders, and the waist have all had active duty.
Finally, after another minute"s rest, start with the bells high over the head, and lower slowly until the arms are in about the position they would be on a cross, the elbows being always kept unbent. Raise the bells to height again, then lower, and so continue until you have done ten, care being taken to hold the head six or more inches back of the perpendicular, and to steadily face the ceiling directly overhead, while the chest is swelled out to its uttermost. Rest half a minute after doing ten, then do ten more, and so on till you have accomplished fifty.
This last exercise is one of the best-known chest-expanders. Now that these five sorts of work are over, few muscles above the waist have not had vigorous and ample work, the lungs themselves have had a splendid stretch, and you have not spent over fifteen minutes on the whole operation. If you want to add a little hand and forearm work, catch a broom-stick or stout cane at or near the middle, and, holding it at arm"s-length, twist it rapidly from side to side a hundred times with one hand, and then with the other.
In the late afternoon a five-mile walk on the road, at a four-mile pace, with the step inclined to be short, the knees bent but little, and the foot pushing harder than usual as it leaves the ground--this will be found to bring the legs and loins no inconsiderable exercise; all, in fact, that they will probably need. If, shortly before bedtime each evening, the youth, after he has been working as above, say for a month, will, in light clothes and any old and easy shoes, run a mile in about seven minutes and a half, and, a little later, under the seven minutes, or, three nights a week, make the distance two miles each night, there will soon be a life and vigor in his legs which used to be unknown; and if six months of this work brings a whole inch more on thigh and calf, it is only what might have been expected.
For still more rapid and decided advance, an hour at the gymnasium during the latter part of the morning, half of it at the rowing-weights, so thickening and stoutening the back, and the other half at "dipping"
and other half-arm work on the parallel bars--so spreading and enlarging the chest and stoutening the back-arms--these will increase the development rapidly, and will sharpen the appet.i.te at a corresponding rate. But it must be real work, and no dawdling or time lost.
Few young men in any active employment, however, can spare this morning hour. Still, without it, if they will follow up the before-breakfast work, the walking in the fashion named, and the running, they will soon find time enough for this much, and most satisfactory results in the way of improved health and increased strength as well. Indeed, it will for most young men prove about the right amount to keep them toned up and ready for their day"s work. If they desire great development in any special line, let them select some of the exercises described in the previous chapter, as aimed to effect such development, and practice them as a.s.siduously, if need be, as Rowell did his tread-mill work for his legs.
_Daily Exercise for Women._
And what should the girls and women do each day? With two-pound wooden dumb-bells at first, let them, before breakfast, go through twenty-five movements of each of the five sorts just described for young men. After six weeks or two months they can increase the number to fifty, and, if this does not bring the desired increase in size, and strength of arm and chest and back, then they can try dumb-bells weighing four or five pounds each.
Out-of-doors, either in the latter part of the morning or afternoon, if they will, in broad, easy shoes, walk for one hour, not at any listless two-mile pace, but at first as fast as they comfortably can, and then gradually increasing until in a fortnight or more they can make sure of three miles and a half at least, if not of four miles within the hour, and will observe the way of stepping just suggested to the men, they will get about walking enough. And if once in awhile, every Sat.u.r.day, for instance, they make the walk all of five or six miles, getting, if city ladies, quite out into the suburbs and back, they will be surprised and gratified at the greater ease with which they can walk now than formerly, and at their freshness at the end. Recent reports from India say that English ladies there often spend two or three hours daily in the saddle. Every American lady who can manage to ride that much, or half of it, and at a strong, brisk pace, will soon have a health and vigor almost unknown among our women and girls to-day.
If walking and horseback parties, instead of being, as now, well-nigh unheard of among our girls, were every-day affairs, and there was not a point of interest within ten miles which every girl, and woman too, did not know well, it would prove a benefit both to them and to the next generation which would be almost incalculable.
Girls should also learn to run. Few of them are either easy or graceful runners; but it is an accomplishment quickly learned; and begun at a short distance and slow jog, and continued until the girl thinks nothing of running a mile in seven minutes, and that without once touching a heel to the ground, it will do more than almost any other known exercise to make her graceful and easy on her feet, and also to enlarge and strengthen her lungs. A roomy school-yard, a bit of lawn, or a gymnasium-track, either of these is all the place needed in which to learn this now almost obsolete accomplishment. The gymnasium is perhaps the best place, as there they can wear costumes which do not impede freedom of movement.
If besides these things the girl or woman will determine that, as much as possible of the time each day in which she is sitting down, she will sit with head and neck up, trunk erect, and with shoulders low, and that whenever she stands or walks she will at all times be upright, she will shortly find that she is getting to be far straighter than she was, and, if she has a larger and finer chest than formerly, it will be nothing strange, for she has simply been using one of the means to get it. If a still greater variety of daily work is desired, she can select it from Chapter XII.; the exercises on the pulley-weights and on the apparatus sketched in Fig. 8 being especially desirable.
_Daily Exercise for Business Men._
And what daily work shall the business man take? His aim is not to lay on muscle, not to become equal to this or that athletic feat, but simply to so exercise as to keep his entire physical and mental machinery in good working order, and himself equal to all demands likely to be made on him.
First he, like the young man or the woman, should make sure of the ten or fifteen minutes" work before breakfast. Not through the long day again will he be likely to have another good opportunity for physical exercise, at least until evening, and then he will plead that he is too tired. But in the early morning, fresh and rested, and with a few minutes at his disposal, he can, as Bryant did, without serious or violent effort, work himself great benefit, the good effect of which will stay by him all the day. If he has in his room the few bits of apparatus suggested in the chapter on "Home Gymnasiums," he will be better off than Bryant was, in that he can have a far wider range of exercise, and that all ready at hand.
Let him first devote two or three minutes to the striking-bag. Facing it squarely, with head back and chest well out, let him strike it a succession of vigorous blows, with left and right fists alternating, until he has done a hundred in all. If he has. .h.i.t hard and with spirit, he is puffing freely now, his lungs are fully expanded, his legs have had a deal of springing about to do, and his arms and chest have been busiest of all. This bag-work is really superb exercise, and if once or twice, later in the day, say at one"s place of business, or at home again in the evening, he would take some more of it, he would find fret, discomfort, and indigestion flying to the winds, and in their place buoyancy and exhilaration of spirits to which too many men have long been strangers.
Next grasp the handles in Fig. 8 and bear downward, as described on page 249. Repeat this work for about two minutes, standing all the time thoroughly erect. Whether the sparring left any part of your chest unfilled or not, every air-cell is expanded now, while you cannot fail to be pleased with the thorough way in which this simple contrivance does its work. Care should of course be taken that the air breathed during these exercises is pure and fresh.
Now use the dumb-bells two or three minutes. Let them weigh not over one twenty-fifth of your own weight. First, with head and neck a trifle back of vertical, and the chest held out as full as possible, curl the bells, or lift them from down at arm"s-length until you have drawn them close up to the shoulders, the finger-nails being turned upward. Lower again and repeat until you have done twenty-five, the chest being always out.
The biceps muscles, or those of the front upper arm, and of the front of the shoulders and chest, have been busy now.
Next, starting with the bells at your shoulders, push both at once steadily up over your head as high as you can reach, and continue till twenty-five are accomplished. The back-arms, corners of the shoulders, and the waist have now had their turn.
Facing the pulley-weights (Fig. 4), and standing about two feet from them, catch a handle in each hand. Keeping the elbows stiff, draw first one hand and then the other in a horizontal line until your hand is about eighteen inches behind you, the body and legs being at all times held rigidly erect, and the chest well out. Continue this until you have done fifty strokes with each hand. This is excellent for the back of the shoulders--indeed for nearly the entire back above the waist.