90 PHYSICAL TRAINING 



chest again. This exercises principally the right 

 triceps and the left biceps. Reversing the posi- 

 tion of the hands exercises the right biceps and 

 the left triceps. This is a remarkably effective 

 exercise for bringing the arm development up to 

 standard. It should take a full second or a little 

 more to push one hand out and as long to come 

 back to the first position. The "imaginary" 

 lifting exercise of No. 4 is an excellent one for 

 the arms. 



Exercise No. 16. For the forearms. Extend 

 the arms straight ahead of you with the hands 

 and fingers extended rigidly. Keeping the hands 

 as rigid as possible, open and contract them 

 slowly, taking about two seconds to close them 

 tightly and as long to extend them fully. This 

 can be given as general work and can be used 

 when a child's hands are manifestly weak — an 

 unusual occurrence, be it said. 



Exercise No. 17. Extend arms as in No. 16, 

 extending hands also horizontally, keeping fingers 

 together. Keeping the forearms and hands as 

 rigid as possible, turn the hands slowly down and 

 then up, moving them as far downward and 

 upward as possible, taking a full two seconds for 

 a movement from down to up. 



A variation of this movement consists in keep- 

 ing the hands and forearms rigid as before and 

 moving the hands in stiff circles. 



