Keeping Fit All the Way Part 5

At the command, "March!" given as the right foot strikes the ground, advance and plant the left foot; plant the toe of the right foot near the heel of the left and step off with the left foot.

The change as the left foot strikes the ground is similarly executed.

RIGHT--FACE!

Raise slightly the left heel and right toe; face to the right, turning on the right heel, a.s.sisted by a slight pressure on the ball of the left foot; place the left foot by the side of the right. "Left Face" is executed on the left heel in a corresponding manner.

ABOUT--FACE!

Carry the toe of the right foot about half a foot-length to the rear and slightly to the left of the left heel (without changing the position of the left foot); face to the rear, turning to the right on the left heel and right toe; place the right heel by the side of the left. There is no left "About Face."

COUNT--OFF!

At this command all except the right files (the two men forming the extreme right end of the company as drawn up in two lines) execute "Eyes Right"; then, beginning on the right, the men in each rank count one, two, three, four--one, two, three, four, etc. As each man calls off his squad number he turns head and eyes to the front.

THE SETTING-UP EXERCISES

Attention!

This is the regular military position. Heels together, the feet at an angle of forty-five degrees; hands at the sides, thumbs along seam of the trousers; neck back, chin in, chest out. (See Fig. 1.)

[Ill.u.s.tration: FIG. 1.--ATTENTION]

The movement calls for prompt control of the muscles; in fact, the expression is often used of "snapping into attention," meaning that the man comes into this position quickly and easily and with a distinct click of the heels. In the "Daily Dozen" referred to later in this book, this position is called "Hands."

Arms Cross (Ready-Cross!)

This movement is taken from the position of "Attention" by raising the arms from the sides and turning the palms down; it may be varied by turning the palms up. Holding the arms in this position, at the same time turning the hands and keeping the neck straight and the chest arched, will develop all the muscles over the shoulder. (See Fig. 2.)

[Ill.u.s.tration: FIG. 2.--ARMS CROSS

On the "Cross" position the arms should be straight out horizontally from the body, with the elbows locked. At the same time, resistance should be placed against the head and neck coming forward at all. These should be held in exactly the same position as at "Attention." The tendency is either to let the arms bend a little or to let them drop below the horizontal, or even to hold them slightly above the level.]

From this position "shoulder-grinding" may be practised. This is executed by keeping the arms extended, turning the whole arm in a circle in the shoulder socket, and forcing the shoulder-blades back and together as the arms go back. The circle made by the hands should be about twelve inches in diameter.

Arms Stretch (Ready-Stretch!)

In this exercise the arms are raised to a position straight up above the head, with the hands extended. The palms may be together or facing front. (See Fig. 3.)

[Ill.u.s.tration: FIG. 3.--ARMS STRETCH]

Hips Firm!

(This order is given, "Hips-Firm!")

The hands are placed on the hips, with thumbs back and fingers forward.

The chest should be arched, the shoulders and elbows kept well back, and the neck pushed hard against the collar. (See Fig. 4.)

Also the hips should be kept well back and the abdomen in. This gives the same poise as the "Attention" position, but it puts more work on the shoulder muscles and so gives greater opportunity for arching the chest.

In the "Daily Dozen" this position is called simply, "Hips."

[Ill.u.s.tration: FIG. 4.--HIPS FIRM]

Neck Firm!

(This order is given, "Neck-Firm!")

Maintaining the same position as in "Hips Firm," the hands are quickly raised and put against the back of the head (the finger-tips slightly interlaced) just where it joins the neck, exerting some pressure; at the same time the head and neck are forced well back. (See Fig. 5.)

[Ill.u.s.tration: FIG. 5.--NECK FIRM]

The elbows should not be allowed to come forward, but should be kept back and the chest should be arched. This gives extra work for the muscles of the neck, as well as for those of the arms and shoulders. In the "Daily Dozen" this is called simply, "Head." (See Fig. 6.)

[Ill.u.s.tration: Fig. 6--INCORRECT POSITION OF SHOULDERS IN NECK FIRM]

Arms Reach (Ready-Reach!)

While maintaining an erect position, the arms are stretched out forward parallel to each other, the shoulders being kept back and the chest not cramped. If the shoulders are allowed to come forward the exercise is valueless. (See Fig. 7.)

[Ill.u.s.tration: FIG. 7.--ARMS REACH]

Arms Bend (Ready-Bend!)

In this position the arms are bent at the elbows, with the hands partially clenched, and brought up about to the point of the shoulders.

The shoulders are held back firmly and the neck is pressed against the collar, while the chest is arched (Fig. 8). From this position the following movements are made with the hands clenched: Arms Cross (Ready-Cross)![1]

[Ill.u.s.tration: FIG. 8.--ARMS BEND]

A good exercise in rhythmic time may be developed by going through the following round of movements: "Arms Bend, Arms Cross, Arms Bend, Arms Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down."

Body p.r.o.ne (Ready-Bend!)

a.s.suming the position of "Neck Firm," press the hands against the back of the neck and bend body at the waist forward, at the same time keeping the head in line with the spinal column and the eyes up; then back again to the erect position. (See Fig. 6a, Chapter XI.)

This gives excellent exercise for the muscles of the neck, and, if performed slowly, some exercise for the back.

a.s.suming the same position of "Neck Firm," bend the body slightly at the waist. This exercise should not be carried to an extreme, especially in the case of men who have reached middle age. In the "Daily Dozen"