Manual of Military Training Part 53

Swing arms forward and backward, muscles relaxed.

Circle arms forward and backward slowly, energize backward motion, muscles tense; forward motion with muscles relaxed.

Circle shoulders backward, move them forward first, then raise them, then move them backward as far as possible in the raised position, muscles tense, and then lower to normal position, muscles relaxed.

WEAK BACK

=832.= Bend trunk forward as far as possible and erect it slowly.

Bend trunk forward, back arched and head thrown back.

Bend trunk sideward, without moving hips out of normal position, right and left.

Lie on floor, face down, and raise head and shoulders.

WEAK ABDOMEN

=833.= Circle trunk right or left.

Bend trunk backward or obliquely backward.

Bend head and trunk backward without moving hips out of normal plane.

Lie on floor, face up, and raise head and shoulders slightly; or to sitting position or raise legs slightly; or to a vertical position.

_To increase depth and width of chest_

Arm stretchings, sideward and upward, muscles tense.

Same, with deep inhalations.

Arm swings and arm circles outward, away from the body.

Raise extended arms over head laterally and cross them behind the head.

Breathing exercises in connection with arm and shoulder exercises.

STARTING POSITIONS

=834.= In nearly all the arm exercises it is necessary to hold the arms in some fixed position from which the exercises can be most advantageously executed, and to which position the arms are again returned upon completing the exercise. These positions are termed =starting positions=; and though it may not be absolutely necessary to a.s.sume one of them before or during the employment of any other portion of the body, it is advisable to do so, since they give to the exercise a finished, uniform, and graceful appearance.

In the following positions, at the command =down=, resume the =attention=. Practice in a.s.suming the starting position may be had by repeating the commands of execution, such as =raise, down=.

=835.= While the exercises given below have been grouped for convenient reference, into arm exercises, trunk exercises, leg exercises, etc., one entire group _must not_ be given and then the next and so on.

_Always bear in mind that the best results are obtained when those exercises which affect the extensor muscles chiefly are followed by those affecting the flexors; i. e., flexion should always be followed by extension, or vice versa. It is also advisable that a movement requiring a considerable amount of muscular exertion should be followed by one in which this exertion is reduced to a minimum. As a rule, especially in the setting-up exercises, one portion of the body should not be exercised successively; thus, arm exercises should be followed by a trunk exercise, and that in turn by a leg, shoulder, and neck exercise._

ARM EXERCISES

=836.= Intervals having been taken and attention a.s.sumed, the instructor commands:

=1. Arms forward, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 1.

[Ill.u.s.tration: Fig. 1]

At the command =raise=, raise the arms to the front smartly, extended to their full length, till the hands are in front of and at the height of the shoulders, palms down, fingers extended and joined, thumbs under forefingers. At =Arms, DOWN=, resume position of attention.

=1. Arms upward 2. RAISE, 3. Arms, 4. DOWN.= Fig. 2.

[Ill.u.s.tration: Fig. 2]

At the command =raise=, raise the arms from the sides, extended to their full length, with the forward movement, until they are vertically overhead, backs of hands turned outward, fingers as in 1.

This position may also be a.s.sumed by raising the arms laterally until vertical. The instructor cautions which way he desires it done.

=1. Arms backward, 2. CROSS, 3. Arms, 4. DOWN.= Fig. 3.

[Ill.u.s.tration: Fig. 3]

At the command =cross=, the arms are folded across the back; hands grasping forearms.

=1. Arms to thrust, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 4.

[Ill.u.s.tration: Fig. 4]

At the command =raise=, raise the forearms to the front until horizontal, elbow forced back, upper arms against the chest, hands tightly closed, knuckles down.

=1. Hands on hips, 2. PLACE, 3. Arms, 4. DOWN.= Fig. 5.

[Ill.u.s.tration: Fig. 5]

At the command =place=, place the hands on the hips, the finger tips in line with trouser seams; fingers extended and joined, thumbs to the rear, elbows pressed back.

_Combination of arm exercises_

=1. Arms to thrust, 2. RAISE, 3. THRUST ARMS FORWARD; SWING THEM SIDEWARD, FORWARD, AND BACK TO POSITION.=

Four counts; repeat 8 to 10 times.

The arms are thrust forward, then relaxed and swung sideward, then forward and finally brought back to position, pressing elbows well to the rear; execute moderately fast; exhale on the first and third and inhale on the second and fourth counts.