Action 3. The elbows are to be drawn back, so that the fists may be close to the sides (a fig. 2); then throw the arms straight forward (b), and then back as before. The gymnast must become perfect in this before proceeding any further; (a) Fig. (b) a perfection in this action being intimately connected with, indeed an essential to, the satisfactory performance of many other

actions.

Action 4. The feet are to be brought close, the hands on the hips; then rise on the toes, and jump on the toes, with the knees kept perfectly straight (fig. 3.)—This action is to be performed for five minutes; and the twelve first actions may be performed during one hour before breakfast, five minutes to each.

Fig. 3. In the next action the arms are again brought into activity.

Fig. 4.

Fig. 5.

Action 5. The fists are to be brought up to the shoulders; the elbows being close to the sides. The arms are then to be thrown upwards, and then brought back again to the previous position.

Action 6. The hands are to be fixed on the hips, the feet close, and then throw the legs in front alternately; the knees being kept straight, the gymnast not moving from his first place, and keeping the body upright (fig 5.)

Action 7. The fists are to be brought up to the shoulders, as in action 5, but to be turned a little inwards; the elbows close to the sides, as in action 5; and then throw the arms downward, and bring them back as before.

Fig 6.

Action 8. The feet are to be brought close; the hands fixed on the hips; then throw the legs sideways (alternately), the toes being kept in front (fig. 6.)

Action 9. This may be regarded as the actions 5 and 7 combined. The fists are to be brought to the shoulders, the elbows close to the sides; then throw the arms upwards, then backwards, next downwards, and fiually re

turn.

This combination of action requires much muscular power, and calls numerous muscles into activity, and cannot be well performed until the muscles of the leg have been strengthened by the previous exercises. For, though it seems difficult to those unacquainted with the muscular system to conceive the connection between these motions of the arms and the power of the muscles of the legs, the anatomist will be aware that, without considerable power in the muscles of the legs, these body to be preserved could not be realized. motions of the arms and the position of the

Action 10. This again brings the gymnast to his legs. He puts his hands on the hips, keeps his feet close, and then, standing on his toes, kicks the thighs alternately with his heels (fig. 7.)

Fig. 7.

Action 11. In this action the arms and the muscles of the back are called into action. Raise the elbows to the height of the shoulders (a fig. 8), with the fists on the front of the shoulders, the nails turned inwards, and then throw the arms (a) Fig. 8. (b) forcibly back (b), the body being kept upright.

Action 12. This action is connected with the preceding. Raise the elbows as high as the shoulders; fists on shoulders, nails being downwards; then throw the arms forcibly back, keeping them level with the shoulders.

Action 13. This action exercises the lower extremities and the muscles of the back. The hands are to be put on the hips; the feet are placed close; then rise on the toes, and kiek the thighs with both the heels at once (fig. 9.)

Fig. 9.

Action 14. In this the arms are to be turned round, front to back; body quite upright. This action has been deemed likely to be injurious, and it would be, if attempted previously to the exercises already detailed; but from what has been stated regarding the articulating surface of the head of the arm bone with the cavity of Fig. 10. the shoulder-blade, it will be apparent that such action is perfectly scientific (fig. 10.)

Action 15. The feet are to be brought close; the hand fixed on the hips. Then touch the breast alternately with the knees, the toes pointing to the ground, taking care to keep the body perfectly upright. This exercise will be at first difficult, but it is astonishing the effect that it has in influencing the circulation, and thereby promoting health. Action 16. This is similar to action 14, except that the arms are to be turned from back to front, instead of from front to back.

Fig. 11.

Action 26. The feet being placed close, the hands open, the arms straight upward, the palms in front, bend the body forward, and touch the ground with the points of the fingers. The Fig. 17. knees are to be kept straight (fig. 17.)

Action 27. This is the same as action 25, only springing up and clapping the hands.

Action 28. This action is performed by two, standing opposite to or facing each other. The left hand on hip, the right foot forward, the right arm in front; then grasp each other's hands, and try to bring the arm down to the right or left.

Action 29. The feet close, the hands on the hips; cross the legs, bend the knees gradually, sit down, and rise again (fig. 18.)

Fig. 18.

Action 33. As action 31, performed with the left leg.

Action 43. Grasp the left hand with the right, bring the arms be

Fig 27.

Action 44. Action 42 backwards.

Action 45. Bring the right arm round the neck and chin, and try to catch the right ear with the right hand.

Action 46. The feet close, the hands on the hips, run forward, and kick the thighs alternately.

Action 47. Action 45 with the left arm.

Action 48. The feet close, the hands on the hips; jump forward, and kick both thighs with both heels at once.

Action 49. See action 17, fig. 12; then extend the arms in front, and fall down on the hands, the arms being straight, the body being brought so as to form a straight line from head to heel, as in action 25. Remain in this position a short time; then bring the feet, by a jump, between the hands, and rise (fig. 28.)

Action 50. The hands on the hips, the left leg in front, the toes towards the ground; then jump forward on the right toe, both legs quite straight (fig. 29.)

Fig. 23.

Fig. 29. Action 51. See action 49, then spring up from the ground and clap the hands. Rise as

in action 50.

Action 52. The same as action 50, only with the left toe.

Action 53. The feet close, the hands on the hips, then spread the legs gradually as far as you can, and then try to put the palms of the hands on the ground, the middle beFig. 30. tween the legs (with great care), (fig. 30.) This action cannot well be performed until the others, previously described, have been performed with diligence, so as to be performed with ease. Then this action can be performed, and that without much difficulty."

Action 54. The hands on the hips; then run forward on the toes, the knees being kept straight.

Action 55. Fold the hands behind, put the right foot to the right side forward as far as you can, then Fig. 31. bend the right knee, and try to touch the ground with the forehead (fig. 31.)

Action 56. The feet close, the hands on the hips, then rise on the toes, and jump to the right or left side quite round (fig. 32.)

Fig. 32. Action 57. The same as action 55, only with the left leg.

Fig. 33.

Action 58. Lift the left foot be

hind, bend the right knee, lower the body gradually, touch the ground with the left knee, and rise again (fig. 33.)

Action 59. This action is performed by two facing each other; each party is to fold the arms, the elbows being kept close to the body, raise the left leg behind, hop on the right leg against one another and try to bring the other out of his position by a blow with the shoulder against his shoulder (fig. 34.)

Fig. 34.

Action 60. This is the same as action 51,

on the left foot.

Action 61. This is the same as action 59, only that the left foot is used to hop upon. The blow is given with the left shoulder.

Having thus noticed the actions to be performed by the individual, unaided by any machine, the next branch of gymnastic exercises will introduce the reader into exercises in which the gymnast performs certain evolutions by means of a POLE placed in a horizontal position.

In the first exercises, the thumbs are to be on the same side of the pole as the fingers; that is, not grasping the pole as one would a roll of paper: arms straight in a line with the body, so that the power may be more effectually applied to move its weight; the knees are to be kept straight and stiff, unless otherwise expressed.

112