92 PHYSICAL TRAINING 



of those across the shoulders, so that the shoul- 

 ders are pulled forward. 



Exercise No. 20. Press the palms of your hands 

 together in front of your chest, then, using all 

 your strength, have one hand push the other 

 slowly across the chest, then the second push 

 the first back again across the chest to the other 

 side. This is a slow, " resistance" exercise. 



The Legs 



The legs of most boys are fairly well developed, 

 unless the boy is a " stay-at-home" who prefers 

 to sit curled up in a corner reading a book than 

 to play with boys of his own age. Give such a 

 boy a strong physique and the "reflex" will soon 

 drive him out of doors, to his great benefit. 



Exercise No. 21. Stand straight, with feet a 

 little apart, then, keeping the body erect, bend 

 your knees till you are almost sitting on your 

 heels, then up again. The whole process, up and 

 down, should take about two slow seconds. If 

 there is any heart weakness this exercise had 

 better be done quite slowly. 



Exercise No. 22. For the calves. Slowly rise 

 up and down on the toes, going up as far as pos- 

 sible. When walking, walk for a hundred yards, 

 say, coming down on the toes only. 



These comprise the basic exercises which affect 

 all the important groups of muscles, and a major- 



