Page:The New International Encyclopædia 1st ed. v. 09.djvu/457

* GYMNASTICS. 40T GYMNASTICS. who is not qualilluil by physical capacity, or who has not the knuwkMlge or experience necessary for prolitable practice. A pliysical examination is always a wise ])reliminary to a course of work in the gymnasium, and where possible a system of exercise should be outlined which will be williin the physical capacity of the student, and at the same time beneficial to his pliysical con- dition and general licalth. A physical director or instructor in gynuiasties is now a regular olliccr in every vcll-C(|uipped modern gymna- sium : and his presence is the more indispensable when the fact is borne in mind that while some particular muscle or group of muscles may be develo])ed by one form of exercise, another exer- cise may result in stiffened joints. In a well- arranged system the exercises are such as will gradually devehi]) the athlete from a condition of weakness to one of long endurance, producing powerful muscles and general suppleness nf Ixidy. -Gymnastic exercises, moreover, play an equally important part in the general health of the body by hel])ing the system to throw otT its waste material, improving the circulation of the blood, and promoting growth by feeding new material to all parts of the body, thus supplying the entire system with exactly what its needs de- mand. In order to make the gymnasium a ])opular institutinu. and svipjily a needful variation in its work, the difl'crent exercises are usually ar- ranged with a view to making them as entertain- ing and amusing as possible, the monotonous drills of dumb-bells, Indian clubs, etc.. being performed to music. An important principle is that gymnastic exercises, if they are to be of permanent benefit, shall be practiced every day; but where this is not possible, some of the exer- cises of free gymnastics will be foiuiil particular- ly profitable. After each period nf exercise .1 short rest should be taken, or if the heart gives signs of being distressed, the gymnast should gradually reduce the severity of his drill by milder exercises, rather than cease work sudden- ly. Heavy gymnastic exercises should never be- gin nor stop suddenly, and in any case should not be continued beyond the first slight .sense of fatigue. Authorities are all agreed that the best time for exercise is as follows: Vor school- children, during the intermission between studies; for adults, the morning hours from 10 to 12 when possible; and for those whose occupations will not permit any daytime exercise, the hours from 8 to 10 o'clock in the evening are considered more helpful than any hour before 7 in the ninrning. Care should be taken, however, that when exercising at night a sulTicient period should elapse before going to bed. in order that the ex- citement incident to the exercise may have sub- sided. Gymnastic exercises should never be at- tempted immediately before or after meals. Suitable clothing for the gA'mnasium for men consists of a pair of loose-fitting trousers, a light sleeveless undershirt, and a pair of canva.s shoes, without heels. Care must be taken, if a waist- belt is woin. that it is not so tight-fitting as to prevent the free play of the body, and particularly that of the abdominal muscles. The dress for women should be suiricieiitly loose to afford every ])nssible freedom of action, but where exercises with apparatus are performed, the divided skirt will be found to be preferable. The most effective exercises in free gymnastics are tho.se used in the phjsical training of the soldier, which are so arranged as to exercise every muscle and joint of the body, develop the chest, strengthen the lungs, and conduce to an erect and easy carriage. They may be easily arranged and adajitcd for cither sex or any age. Calisthenic exercises with dumb-bells (q.v.), the weight of which may vary from a few ounces upward, although heavy ones are used only for trials of strength and are opposed to effective work in developing muscle, are very effective when performed in class work with niiisic:il ac- companiment. They are, however, of exceptional value for home or private exercise, and sh(nild be used regularly. The ordinary dumb-bell should never weigh over six pounils. There are many exercises arranged for them, in addition to which nearly every pliysical exercise in free gvmnastica can be used with tlieni to very great advantage. Kxercises with the wand are also very beneficial and very interesting, but are almost entirely confined to school-children. The wand may be an ordinary broom-handle or cane, but is usually a specially manufactureil smooth stick, about four feet long, nearfy an inch in diameter, and perfectly straight. During the many exercises, nearly all of which may be easily improvised, it is held in both hands, the palms downward. Induiii rhili.i are made of wood and shaiied like a wiue-hotlle. Originally they were weighted with lead, but this practice has long been dis- continued, and exercises to develop speed and quickness of movement have taken the place of those originally designed as an exhibition of strength, supple joints taking precedence of en- larged muscles and biceps. The number of move- ments and exercises which may be performed with the clubs is practically unlimited, and al- most any beginner can, if necessary, invent an exercise for himself. Nearly every movement must of necessity consist of combinations of three distinct motions or circles — the straight-arm circle, the bent-arm circle, and the wrist circle. In the first of these movements the club is swung at arm's length, while in the second the movement is made with the arm bent at the elbow, and in the third the hand is the I'cntre of the circle fhrouoh which the club is moved. These latter circles are made by the muscles of the forearm and hand. Care should be taken that every circular movement should be as near a plain circle as possible. A good club-swinger is able to stand close to a wall without hitting it with the elub.s while he is swinging. 'Inside circles' are those in which the club moves first in the direction of the .swinger's head : 'outside circles' are move- ments in the opposite direction. Heavy Gymnastics, or Gyjix.astics with .prARATL',s. Before discussing the ajipliances familiar to every gymnasium, mention must he made of the many forms of wall apparatus which ]day so important a part in the gymnasium of to- day. They are designed for chest develo)imcnt. weight-lifting, wrist and finger strengthen iug. foot and ankle development, and for the reducing of superfiuous weight. Some are in the form of a quarter-circle, others are known as intercostal machines, others as rowing-machines (the seat of which, together with the positions of the feet, is on the rowing principle, the resisting weights being suspended from the wall). Another ma- chine, is the traveling' iiarallel. The wrestling- machine is also a friction appliance, the tension