72688 system 52

A PROGRAMME FOR THE FIRST SIX WEEKS

AU beginners, strong boys and sturdy men included, should try the easier degrees to commence with, because at ńrst the attention should be directed chieffy to correct breathing. During very dilTicult movements the pupil will not easily learn the habit of breathing fully, steadily, and regularly. It should then be a rule not to attempt a strong degree. unless the previous one has been mastered and seems easy, when per-formed quite correctly. To do an advanced degree slovenly or wrongly does not give as great beneńt to health or development as the correct carrying out of a rnilder degree. The best and safest way of beginning self-instruction for those in ordinary health is to follow this programme The numbers in brackets are not the real numbeis or names of the exercises, but only signify the best order of leaming them, taking the easiest first.)

First Week

Study and practise :

(1)    The preliminary moeement " A " of Exercise No. u (Backward and

Forward Bending of Trunk, standing).

The special Deep-Rreathing which follows each exercise.

(2)    The first degree of Exercise No. 5 (Quick Arm-Circling, sitting).

(3)    Tlie first degree " A " of Exercise No. 4 (Trunk-Twisting, sitting).

(4)    The preliminary movement of Excrcise No. 15 (Alternate raising of

Knees, with pressure. alternatieely sitting).

(5)    The first degree " B ” of Exercisc No. 4 (Sideways Trunk-Bending,

sitting).

(6)    The first degree of Exercise No. 8 (Body Lowering with Arm-Bend-

ing. standing).

Second Week

Add the following ncw exercises:

(7)    The preliminary movementsof F.xerciseN'o. 14 (Alternate Raising of

Legs in thre-e directions, standing).

(8)    The first degree of Exercise No. 3 (Trunk-Raising, on the lloor. arms

assisting).

(9)    The preliminary movemcnt "A” of Exercise No. 10 (Slapping the

Arms across chest, alternatively sitting).

(xo) The preliminary movement "B" of Exercise No. 10 (Sąuatting down, feet apart and fiat upon floor),

(11) The first degree of Excrcise No. 6 (Single Leg-Circling. lying on the back).