176 



THE POPULAE EDUCATOR 



eirable kicking forwards, backwards, or in a straddling posi- 

 tion; raising the knees and then extending the legs down- 

 ward, and so on. The position of the hands may be changed, 

 the bar being held with the grasp reversed, or the arms 

 crossed while the same movements are practised. And the 

 learner should include the hanging by either hand alternately 

 among these elementary exercises, to which it is necessary 

 to bo perfectly accustomed before attempting the higher rack 

 movements, 'i 



The position taken by the body in Fig. 13 is called hanging 

 sideways. To hang crossways the gymnast must, in start- 

 ing, turn his back to one of the supports, and grasp the bar 

 either hand over hand, or one hand before the other, while he 

 has the length of the bar in front of him. This distinction 

 between sideways and crossways it will be necessary to bear 

 in mind. While hanging crossways, practise such of the 

 movements previously mentioned as are suited to the altered 

 position. 



2. When familiar with the preliminary 

 exercises, the learner will proceed to the 

 more difficult, commencing with the rising 

 and sinking movement, and practising it 

 until he is sufficiently expert to be able 

 to bring the body above the bar, and to 

 rest upon the hands while the bar is level 

 with the thighs. This is called rising into 

 the rest, or resting position. A jerk and 

 a spring of the legs will at first be re- 

 quired in the progress upward, and it will 

 be facilitated by pausing in an intermediate 

 position, known as the drop rest. This is 

 reached when the bar ia level with the pit 

 of the stomach, the arms being bent upward, 

 ready for the completion of the rise. Or 

 the rest may be attained by the help of a 

 swinging movement, first backwards and 

 forwards two or three times, and then taking 

 advantage of the next backward motion to 

 spring upwards towards the resting posi- 

 tion. The rise may also be practised with 

 the bar behind the gymnast, but this is a 

 more difficult feat. 



3. Circling the 'bar should be performed 

 with the bar at the height of the chest or 

 shoulders. It consists, as will probably be 

 understood from the name, in turning a sum- 

 mersault completely over the bar, and is not 

 difficult when the swinging and rising move- 

 ments have been well practised. Grasping 

 the bar firmly, the gymnast starts from the 

 ground with a spring, throws the legs up- 

 wards, and, bending the arms, turns over 

 by the impetus which the spring and the 

 throw give to the body. He may next turn 

 from the swinging position, without touching 

 the ground, and should practise both the 

 forward and the backward circle. 



4. The circling movement is defined by the dotted line in 

 our next illustration (Fig. 14), which also shows one method of 

 practising the next series of exercises, namely, hanging 'by the 

 arms. The gymnast may hang either by the armpits, as in the 

 cut, or by the elbow joints ; but in the latter case he will lack the 

 necessary purchase for the performance of such feats as the 

 circle. He should, however, practise each method, in order to 

 strengthen all the muscles of the arm alike. 



5. At present, in holding the bar we have exercised the arms 

 exclusively. But the legs also may be employed for this pur- 

 pose. Commence by hanging crossways with tho liynds, then 

 swing one leg over the bar, so that it is held firmly in the hock. 

 If it is intended to place the right leg over the bar, the right 

 hand should be held foremost, and vice versa. After one leg has 

 been hooked on, the hands may be brought nearer together, and 

 the other leg placed over the bar. Travel, then, along the bar 

 from end to end. 



6. Hang crossways with the right hand in front, and bring 

 over the right leg; then advance the left hand nearer to the 

 right, o.nd remove the right hand to the other side of the leg. 

 The position is then sideways to the bar, with one leg over it, 



Fig. 14. 



and the knee between the hands. This is a convenient position 

 for a variety of movements swinging, twirling, etc. 



7. From the position just described release the left hand, 

 holding firmly on with right arm and leg, and pass the left leg 

 over ; then bring up the left hand. The position will then be 

 sideways, both hands and both legs over the bar, and the knees 

 between the hands. From this you may easily rise to the sitting 

 position on the bar, sinking again and again., until you have 

 practised the movement sufficiently. 



8. From the pitting posture, perform twirls both backward 

 and forward; for the backward twirl grasping the bar in the 

 ordinary manner, with the knuckles forward ; and for the for- 

 ward twirl, holding it with the grasp reversed. 



9. When both legs are over the bar, as described in No. 7, 

 release the hold of the hands, first one and then the other, 

 and hang by the hocks, with the head downwards. Recover 

 from this position by a swing to and fro, to give an 



impetus, grasping the bar as the bodj 

 rises. This exercise should only be at 

 tempted by the learner who has attained 

 some degree of proficiency in the fore- 

 going movements, and has become familiar 

 with this form of "practice at the bar" 

 generally. 



10. Tke lever exercises upon the bar are 

 accomplished in the following manner : 

 Grasping the bar firmly, with the hands in 

 the position known as the drop-rest, and 

 throwing all the weight upon the arms, 

 gradually raise the body until it extends 

 in an horizontal position above the bar. 

 You may then move the body from side 

 to side, as upon a pivot, but being care- 

 ful to keep the legs close together and fully 

 extended. 



11. After the learner can perform the last 

 exercise, resting upon both arms, he may 

 attempt it with one arm only, the other being 

 stretched forward on the same level as the 

 rest of the body. These exercises will try 

 the wrists, but may be safely attempted by 

 the learner who has gone through the pre- 

 liminary movements. 



12. It is an easy matter to descend from 

 the positions last described to that known 

 as lying upon the bar. In this the stomach 

 alone must rest upon the bar, the body being 

 properly balanced and fully extended, some- 

 what as if in the act of swimming. But 

 lying with the back upon the bar is much 

 more difficult, and it is well not to attempt 

 this feat unless, as in a properly-conducted 

 gymnasium, some one or two persons are by 

 to prevent your falling in case of failure. 

 But, with caution, there is very little hazard 

 of injury, and in practising movements of 

 this kind for the first time it is well 



to have the bar fixed at a moderate height only from the 

 ground. 



Very expert gymnasts more expert than our readers are 

 likely to desire to be, or, perhaps, than it is advisable they 

 should become are able, from the last-named positions, to 

 twirl a summersault, alighting easily upon the feet. But no use- 

 ful end can be served by the practice of hazardous experiments 

 of this kind, and therefore we wish to be understood as in no 

 way recommending them to our readers, although we include 

 them in the list of feats, the accomplishment of which may 

 occasionally be witnessed. 



We have now described the principal, varieties of the exercises 

 on the horizontal bar ; but, to the learner who is partial to 

 practice with this contrivance and it is a general favourite 

 many other movements will suggest themselves. Those which 

 are simple in. character are frequently the best, for, in increasing 

 the difficulty of performance, there is not necessarily a propor- 

 tionate advantage in physical development and the accession 

 of bodily strength. 



We come next to the Parallel Bars, reserving these exercises 

 for another paper. 



