this is called "Grasp."
Balancing (Ready-Balance!)
a.s.sume the position of "Attention," then, standing on the right foot and keeping the knees straight, advance the left foot forward about two feet from the ground. Hold this position while balancing on the right foot, then back to "Attention" again. (See Fig. 9.)
[Ill.u.s.tration: FIG. 9.--BALANCING]
Make the same motion, standing on the left foot. Now standing on the right foot, advance the left foot and, instead of bringing it to the ground, swing it back and extend it at the same height to the rear, still balancing on the other foot. Hold this position for a moment.
After some practice this movement can be executed by standing on one foot and putting the other leg first forward and then back for several times.
This exercise gives control over the muscles of the leg and balancing powers, and increases the ability to adjust the muscles so as to maintain the equilibrium.
Stride Position (Ready-Stride!)
This position calls for the separation of the feet sideways about a foot and a half apart (Fig. 10). Now a.s.sume the "Arms Cross" att.i.tude, and then, turning the body at the hips, bring first the right hand down to touch the floor, at the same time bending the right knee and keeping the left knee straight. Come back to the regular position again.
[Ill.u.s.tration: FIG. 10.--STRIDE, FIRST POSITION]
Now bend the left knee, put down the left hand and touch the ground, turning the body at the hips. (See Fig. 11.)
[Ill.u.s.tration: FIG. 11.--STRIDE, FINAL POSITION]
In both of these movements keep the other arm extended backward. This produces a graceful exercise which is excellent work for the muscles of the body and shoulders. In the "Daily Dozen" this is called "The Weave."
a.s.suming the "Stride Position," advance the right foot about a foot; then, with the arms in "Cross" position once more, bend the forward knee and touch the ground with the hand, at the same time keeping the other arm extended backward.
Reverse this.
This movement is also excellent for the muscles of the body and back.
Wall Balance (Ready-Bend!)
Stand sideways to the wall about two feet and a half away; now extend both arms in the "Cross" position, and then lift the foot that is farthest away from the wall and lean over until the extended fingers of the other hand touch the wall; push back into original position. Move out a little farther from the wall and repeat. Do this until the distance is as far as can comfortably be recovered by pushing the hand against the wall.
Reverse this exercise, so as to do it with the other arm.
This is an excellent workout for the shoulder muscles as well as for the forearms, and gives some exercise to the body.
Stepping (Ready-Step!)
Standing erect at "Attention," step to the right with the right foot about six inches, merely touching the toe to the ground, and bring the foot back to the "Attention" position.
The object of this movement is to give control of the muscles of the leg in addition to the balancing of the body. Care should be taken to keep the body absolutely motionless while the exercise is in progress. The toe is only touched to the ground and the foot is brought immediately back into position.
This movement has a quieting effect after more violent exercising. It can be done either sideways, forward, or back.
Running in Place (Mark Time--March!)
Beginning with "Marking Time!" Now raise the feet alternately from the ground, a little higher each time, until the knees come up practically to a level with the waist. Then perform this same motion on the toes and shift into a run while still holding the same position--that is, while going up and down on the toes. Men who have considerable weight around the waist-line should place their hands on the abdomen when performing this exercise.
Body-turning (Ready-Cross! Ready-Turn!)
This movement consists in turning the body at the hips while keeping the feet and legs in the original position. It may be done from almost any of the positions already outlined, and is moderate work for the muscles of the waist. Do it first with the arms in "Cross" position, turning to the right as far as possible; then back to the "Front," or original, position; then to the left as far as possible, and back to the "Front,"
or original, position, taking pains that the turning is executed above the hips while the legs and feet hold their original position. A more p.r.o.nounced method is given in the "Daily Dozen" in "Wave" and "Weave."
Heel-raising (Ready-Rise!)
Standing on both feet at "Attention," raise the heels, and hold the position for a moment; then drop the heels again. Repeat this.
Now, standing in "Stride Position," go up onto the toes again. Drop the heels and repeat.
This is an excellent exercise for the muscles of the calf.
GROUP EXERCISES
No. 1. Attention! (or "Hands!")
Hips: Same position, but hands on hips, elbows back.
Neck (or "Head"): Same position, but hands on back of neck, elbows back.
Cross: Same position, but arms extended full length out from body, palms down.
Grind: Maintaining the "Cross" position, turn palms up, and then make ten circles with hands, the diameter of the circle to be one foot (Fig.
12). In doing this keep the arms horizontally out from the body, and on the backward sweep try to make the shoulder-blades almost meet at the back. (See Fig. 4, Chapter XI.) Rest ten seconds. Deep breathing with hands on hips.
[Ill.u.s.tration: FIG. 12.--"GRIND," SHOWING HOW THE PALMS OF HANDS ARE TURNED UP IN THIS EXERCISE]
No. 2. Attention!
Stretch: Lift arms straight up above head, palms out.
Reach: Bring arms down, extending them straight out in front. Palms in, but keep shoulders back.
Fling: Bend elbows out and bring hands in to chest, palms down. Then to "Cross," back to "Fling" again, and so on ten times. (See Fig. 13.)
[Ill.u.s.tration: FIG. 13.--FLING. CORRECT POSITION]
Wave: a.s.sume "Reach" position. Now bend the arms sharply at wrists and just let the fingers interlock. Bring the inside of elbow close to head, keeping head up. Then, by turning the body at the hips and keeping the back straight, cause the hands to make a complete circle of the diameter of a foot (Fig. 14). Do this five times, and then reverse for five times. (See Fig. 12, Chapter XIII.) Rest ten seconds. Then deep breathing, lifting arms on inhalations and crossing them on exhalations.