Keeping Fit All the Way Part 7

[Ill.u.s.tration: FIG. 14.--WAVE. EXCELLENT DEMONSTRATION]

No. 3. Attention!

Stride: Separate the feet by taking a step to right, bringing the feet about eighteen inches apart.

[Ill.u.s.tration: WEAVE--Common fault of not keeping shoulders and arms in line.]

Weave: Turn the body at the hips while keeping the arms horizontally extended and bending the right knee slightly. Bring the right hand down to the ground midway between the feet and let the left arm go up, keeping its horizontal position from the body, the spine doing the turning. Hold this position five seconds; then up to "Cross" position and turn the body the reverse way, bending left knee and bringing left hand to ground. Hold five seconds, then up. Repeat five times for each hand. (See Fig. 14, Chapter XIII.)

Curl: From "Cross" position, clench the fists and bring arms in slowly to the side and up into the armpits, at the same time bending the body and head backward (Fig. 15). The fists should be clenched and the wrists bent, bring the hands in toward the chest, the elbows out, and inhaling.

(See Fig. 9, Chapter XII.)

[Ill.u.s.tration: FIG. 15.--"CURL" POSITION. EXCELLENT DEMONSTRATION EXCEPT THAT THE ELBOWS SHOULD BE THROWN BACK]

Forward: From the above position, gradually bring the body up to an erect position, extending the hands to a "Reach" position, and slowly bend the body forward at the hips, exhaling at the same time, and letting the hands go back past the hips and as high behind the back as possible, keeping the head up and the eyes looking directly forward, not down. Go down about to the level of the wrist, then back to "Cross"

position again, and repeat this backward and forward movement five times.

No. 4. Attention! (Cross-Crawl!) a.s.sume the "Cross" position.

Crawl: While still keeping the neck back, the chin, and the chest arched, slowly lift the right hand and arm until it points directly upward, then curl in right arm over the head, at the same time dropping the left shoulder and sliding the left hand and arm down along the side of the left leg until the fingers reach directly to the knee, or as far as comfortable. Now come back from this position. (See Figs. 7 and 8, Chapter XII.) "Cross" once more and raise the other arm in similar fas.h.i.+on. Repeat this five times on each side.

No. 5. Attention! (Cross-Crouch!)

Crouch: a.s.sume the "Cross" position of the arms and "Stride" stand, feet about eighteen inches apart. Now, keeping the head up and the neck back and back straight, bend the knees and come down slowly, not too far (Fig. 16), until fully accustomed to it, and up again. Repeat this five times. (See Fig. 10, Chapter XII.)

[Ill.u.s.tration: FIG. 16.--"CROUCH," SHOWING ERECT POSITION OF BODY AND BACK]

No. 6. Attention!

Heel-raising: Lift the heels from the floor, maintain the position on the toes for a second, then back onto the heels once more. Repeat some ten times, then take the "Stride" stand and repeat ten times in this position.

No. 7. Attention!

Wing-work: Raise the arms to the "Cross." Then lift arms straight over head, inhaling; then, bending body forward and keeping the neck straight, swing the arms backward at the shoulder, exhaling, and come forward until the body is about level with the waist; then up again (Fig. 17). Picture the arms as looking like a bird's wings. Repeat this five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final deep breathing, with arm lifting as before.

[Ill.u.s.tration: FIG. 17.--"WING" POSITION, ALSO BACK POSITION OF "CURL."

FACE SHOULD, HOWEVER, BE TURNED UP]

FOOTNOTES:

[Footnote 1: This is the same movement as in the ordinary "Cross"

position, except that the hands are kept clenched.]

CHAPTER VI

A TEN-DAY PROGRAM

FIRST DAY

Attention!

Hips Firm Neck Firm Arms Bend Arms Cross Arms Stretch Arms Reach Mark Time Mark Time on Toes

Attention!

Stepping Heels Raise Deep Breathing (At "Arms Stretch")

Hike or Outdoor Work

Walk half-mile on level, each man at his own stride.

[Ill.u.s.tration: CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH EXERCISES]

Walk in pairs--column of twos; the shorter men should be in front.

SECOND DAY

Attention!

Hips Firm Neck Firm Body p.r.o.ne Hips Firm Stride Stand Body Bend (Side to left and right)

Attention!

Arms Bend Arms Cross Balancing (On one foot--to right and left) Arms Stretch Mark Time Mark Time on Toes

Attention!

Heels Raise Stepping Deep Breathing

Hike or Outdoor Work

Walk three-quarters of a mile, column of twos, keeping step. Starting at command, "Forward--March!" beginning with left foot. Leader calls "Company--Halt!" three or four times, and then "Forward--March!" again.

Leader commands occasionally, "Change Step--March!"

THIRD DAY