Page:Every Woman's Encyclopedia Volume 1.djvu/470

 RECREATIONS 448 struggle, each pair of arms is raised and each other. Each holds the pole at arm s loweredalternately (Fig. 2). length above the head, one havmg her This exercise strengthens almost every right hand outside the other s left hand and her left hand inside the other's right. The pole should be grasped as near the ends as is convenient. An over- hand hold is to be taken (Fig. 5). By pressing on the pole each student tries to force her opponent over sideways. Which is to be attacker and which defender should be settled beforehand, and the defender must resist as strongly as possible. When the pole has been bent over so as to be almost vertical with the floor, defender and at- tacker change places, the former forcing the pole upright again and over to the other side. The arm muscles from shoulders to wrist are well exercised thus : The two contestants face each other, right arms extended and fingers intertwined. Then one, stepping a little to the side, brings the other's hand up over her head and twists her over as far as possible sideways. The movement is to be resisted, and as the defender comes back to erect position the assailant resists the return. The left arm must be exercised thus as well as the right. For the lower limbs, perhaps the best of all exercises is for the two students to sit on the floor facing each other, supported by the hands. The legs are extended, and one, by putting the flat of her own right foot against the inside of the other's right ankle, tries to push her muscle of the body as well as the heart and lungs. Another first-class exercise is for the two students to stand fac- ing each other with arms extended and opposite fingers inter- twined. Each should bend well forward, and the feet should be wide apart. Then one tries to pull the other forward, the utmost resistance being made to this pull (Fig. 3). One minute of such struggling will be quite sufficient, the attacker taking up the position of defender after a brief rest. One of the most valuable of all exer- cises — but it must be employed with caution — is performed thus. The assailant clasps hands across the small of the defender's back, and steps forward so that the back of her right thigh is against the back of the other's right thigh. The defender is then pressed backward as far as possible, and the assailant, stepping forward, lowers the other gradually until her head approaches the floor. She then steps back- ward, lifting gradually until both are in their original position. This exercise strengthens the whole body from neck to toes. One such feat at a time will be sufficient at first, and the exercise should not be employed more than three times in a week. For those whose strength requires developing, the exercise indi- cated in Fig. 4 may be substi- tuted for that just described. It is quite safe and simple. First one tries by pressure upon the other's clasped hands to force her to bend b a ckw ar ds from the waist, resistance be- ing made ; the original posi- tion regained, the attacker then becomes the defender. . For arm and shoulder work use a pole ; a broomstick will do. The parties should face Fig. 5. Use a pole for arm and shoulder work Fig. 6. The best of all exercises for the lower limbs opponent's leg round to the right, the latter resisting strong- ly. Then per- form the same movement, I sing the left foot (Fig. 6). When alone, practise body bending from the waist, with resistance, the hips remaining stationary, and arm movements, light working against left, the wrists being crossed, and all muscles tensed. To be continued.