system 80

80

is, to the original right) over the right tiip (Fig. 43) ; over which a similar twist, but now to the left. takes place while inhaling (Fig. 44)-This e.\ercise thus falls into a mcasurc of two beats only. The one is perpetually a complete tuming of the trunk, and the other a raising and " forward " leanitig to altcrnate sides. Do not bend the knees moro than you can help, and the hips and legs should, as far as possible, retain their fixed front all the while. The head and arms should not be forced much baekwards, although the back is continually held a little hollowed. It is the muscles of the waist tliat should move the upper body steadily. At evcry twist the arms come round passing the vertica! plaiie, so that the one hand points to the cciling, and its shoulder is pressed back, the other hand having pointed to the floor. A common mistakc is to lean too far downwards so that the correct angle cannot be maintained during the twist that follows. It is really only when one has wrongh- turned the hips away from the front that this new mistake so easily follows : if the hip is ńxed, then the hip bonę will prevent the trunk from being lowercd too much. Ten dual movements to ten respirations. Be careful always to start exhalation in good time, perhaps a moment beforc the twist is complete.

The wav herc dcscribed of performing this exercise is the normal one. As a change, howeeer. you may do it the opposite way, which give the muscles of the back morę work and those of the abdnmen a little less. You should begin as beforc by lifting the arms and tuming the trunk, say, to the Icft (Fig. 22). But tlien instead of leaning "forward ’’ (over the left lup), you lean baekward o'.er the right liip (Fig. 44), when a rightabout twist brings the chest downward (Fig. 43). Thereupon the upper body is raised and leaned " baekward " over the left hip (Fig. 42), where a leftabout twist brings the chest downwards once moro (Fig. 41). The breathing is now reversed, of course, so that you inhale during raising and backward-leaning, while the exhalation takes place with the twisting.

Fovrth Degree

This is an inerease in strength of that in the Third Dcgree, described " normal way." Each time, during exhaIation, when one slowly raises the body and leans over the opposite hip, one performs 4 to 8 jerky side-bendings (like the extra morement in Fourth Degree of Exercise No. 4). These " sidethrows " must of course be donc in the waist, not in the shoulders.

EXERCISE No. 8

Bending and Stretching of the Arms, partiy Loaded with the Weight of the Body

First Degree

Stand facing a cliest of drawers, the end of a bed or similar object with your feet about a yard from the same and heels together. If the distance be inereased. the excrcise will at oncc be morę difficult to perform. But your hands on the particular piece of furniturc shoulder