Keeping Fit All the Way - novelonlinefull.com
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Attention!
Arms Bend Arms Cross Stride Stand Turn Body (On hips--right and left)
Attention!
Neck Firm Body p.r.o.ne Body Backward Bend
Attention!
Balancing (On one foot--to right and left) Mark Time Mark Time on Toes Stride Stand Heels Raise Deep Breathing
Hike or Outdoor Work
[Ill.u.s.tration: STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL FORWARD]
Walk a mile, column of twos, keeping step. Last half-mile command men to stand up and keep their necks pressed back against their collars, chins in.
FOURTH DAY
Attention!
Arms Bend Arms Stretch Palms Front Bring Arms Downward and Backward
Attention!
Arms Bend Arms Cross Balancing (On one foot--to right and left) Stride Stand (Foot advanced) Bend Knee and Touch Floor with Hand (Right and left) Mark Time Mark Time on Toes Stepping Deep Breathing
Hike or Outdoor Work
Walk a mile, marching step, column of twos, shorter men in front, but try to get them up to a thirty-inch stride. Make a portion of the march slightly up-hill, and last half-mile with necks back, chin in, chest out.
[Ill.u.s.tration: Letting shoulders come forward; common fault]
[Ill.u.s.tration: Incorrect position of neck and shoulders; very common fault]
[Ill.u.s.tration: ARMS BEND] FIFTH DAY
Attention!
Arms Bend Arms Cross Shoulder-grinding (Moving hands in circle and backward)
Attention!
Stride Stand Arms Cross Balancing (On one foot--to right and left) Crouch (Quarter-bend) Mark Time Mark Time on Toes Faster
Attention!
Stepping Deep Breathing
Hike or Outdoor Work
Walk a mile and a quarter, column of twos. Insist on thirty-inch stride, but put shorter men in front. Make a little stiffer grade. No more talking in ranks. Insist upon necks back, chins in, and chests out all the way.
SIXTH DAY
[Ill.u.s.tration: STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND SHOULDERS DROP]
Attention!
Arms Bend Arms Wing Arms Fling Arms Cross Shoulder-grinding
Attention!
Stride Stand Arms Cross Balancing (On one foot--to right and left) Body-turning Crouch (Quarter-bend)
Attention!
Mark Time Mark Time on Toes Faster Running in Place Stepping Deep Breathing
Hike or Outdoor Work
Bring men into company line and "count off." Explain "squad" formation.
March mile and a quarter in column of squads. Take a stiffer grade. No talking in ranks. Keep to thirty-inch stride and give it a regular beat.
No sloppiness. Make it a firm, steady march, and keep urging the men to breathe deeply and steadily.
SEVENTH DAY
Attention!
Right Face Left Face About Face Repeat
Attention!
Balancing (On one foot--to right and left) Stride Stand Heel-raising Body-bending Sideways Mark Time Mark Time on Toes Faster Running in Place Stepping Deep Breathing
Hike or Outdoor Work
Company formation. Count off. "Squads Right--March!" Mile and a quarter.
Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady thirty-inch stride. Stiff incline. No lagging, but take it much the same as on the level. On the way, in some five minutes after the grade has been covered, give them "Double Time" for about twenty steps.
[Ill.u.s.tration: EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR DEVELOPMENT]
EIGHTH DAY
