86 PHYSICAL TRAINING 



Exercise No. 5. This is another exercise 

 wherein one set of muscles acts against another 

 set. Place your tightly closed fists about six 

 inches apart before your chest, your elbows 

 extending horizontally on each side of the body. 

 Slowly, keeping the arms and shoulders as rigid 

 as possible, move the fists upward in a circle until 

 they go back past the ears as far as you can pull 

 them. This must be done slowly, using your 

 strength, the process taking three or four seconds. 

 Then relax and bring the fists to the first position, 

 and repeat until you begin to feel tired. 



The Back 



Exercise No. 6. Exercises Nos. 3 and 4 are, as 

 has been said, good back exercises. The following 

 is another, and a "quick motion" one. Place 

 feet together and lean forward and downward, the 

 hands hanging straight down; then quickly swing 

 the arms straight up overhead and take a step 

 forward with the right foot, then down. Repeat, 

 putting the left foot forward. 



Quick-motion exercises have a value in their 

 stimulating effect, affecting the breathing, the cir- 

 culation, and the digestive organs. 



The Abdomen 



Exercise No. 7. These are exercises requiring 

 considerable strength and bringing a fair strain on 



