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DUMB-BELL EXERCISES.'

I.

CHEST EXERCISE.

FIRST SERIES.

First Position.

No. 1.-Immediately after the formation of the class, as is scribed on p. 125, the instructor commands: 1. Attention-CLASS ; 2. Chest Exercise; 3. First Series; 4. First-POSITION.

No. 2.-At the first word of the first command, the students will fix their attention; at the second, they will take the habitual or military position of the DUMB-BELL EXERCISES, in which the bells, without touching the thighs, are held directly sidewise, with the backs of the hands to the rear, as in Fig. 1.

No. 3. At the last command of No. 1, the students will take the position of Fig. 2, in which the balls near the thumbs are placed upon the breast, the bells inclining front and sidewise.

'Directions.-The instructor will carefully read the explanations and directions in CALISTHENICS, from p. 118 to p. 136; the descriptions of the various modes of marking time in connection with Movements, from p. 143 to p. 149, inclusive; and the Introduction to Gymnastics, commencing on p. 251, and ending on p. 263, before attempting to teach the DUMB-BELL EXERCISES. He is reminded that all motions from, and to recover, the given positions, must

be made instantly-marked pauses, of sufficient length to fill out the measure, occurring both at the greatest distance from, and upon the re covery of, the commencing position; that the breathing, which should be quiet and deep, in all cases is carried on through the nose, the mouth being shut; and that, to avoid alarming, discouraging, or permanently injuring the student, all exercise should begin and end moderately, especially during the first few days.

No. 4.-First, Second, and Third Movements. The first class of movements is executed directly to the sides and down, thus describing the arcs A B and A C, Fig. 2; the second, directly sidewise in line with the shoulders, as represented by the dotted arms D and E; the third, up and sidewise at an angle of 45 degrees, as represented by the dotted arms F and G. It will be seen that, in making all the motions of this position, the bells are turned completely over, and the balls near the thumbs pointed out and back, as represented by the dotted bells B, C, D, E, F, and G. For each of these classes, employ the Third Variety, p. 262. Music on

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made directly down into the position of Fig. 1; of the second, directly front, the full length of the arm, in line with the shoulders; of the third, directly up the full length of the arm. During all the stages of execution, the dumb-bells will be held perfectly horizontal. For these three classes, employ the Third Variety, p. 262. Music on p. 151.

FIG. 3.

Third Position.

No. 7.-At the command, Third-POSITION, the student will take the position of Fig. 4, in which the forearms are placed against the waist, the backs of the hands are turned

out, and the bells are vertical.

No. 8.-First, Second, and Third Movements. The motions of the first class are made to the front, inclining down at an angle of 45 degrees; of the second, directly front in line with the shoulders; of the third, front, inclining up at an angle of 45 degrees. These three directions are illustrated by the dotted arms B, C, D, Fig. 15, p. 138. Employ the Third Variety, p. 262. Music on p. 150.

Fourth Position.

No. 9. At the command, Fourth-PosiTION, the students, taking the ball grasp, will instantly carry the bells to the rear, placing the backs of the fists back of, and upon, the hips, as in Fig. 5. The lower balls, however, must be kept as far apart as the upper, the bells being vertical and parallel.

FIG. 4.

FIG. 5.

No. 10.-First, Second, and Third Movements. The motions of these three classes are made in the directions given in No. 14, p. 139, the palms being kept to the rear, or out. Employ the Second Variety, p. 262. Music on p. 151.

No. 11. The instructor will frequently permit the students to rest, as explained on p. 149. At the command, In placeREST, unless otherwise directed, the bells will always be held as in Fig. 6. This is also the usual position of the bells while executing the March (No. 239, p. 232), though the preferable position is that of Fig. 7, in which the backs of the hands are within and the thumbs to the rear. This last position is a valuable exercise in itself, tending to project the chest, throw back the shoulders, and strengthen the spine.

SECOND SERIES.

First Position.

No. 12.-The instructor will command: 1. Chest Exercise; 2. Second Series; 3. First-POSITION.

No. 13. At the last command, the student will take the first position of the First Series, No. 3.

No. 14.-First Movements. This is a combination of the three classes of movements of No. 4. At the command, RIGHT, the right arm makes the first motion of the first class of movements, and recovers the commencing position; the first, of the second; the first, of the third; and again, the first of the second. At the command, LEFT, the left arm makes the same number of corresponding motions; and finally, at the command, Bотн, both arms execute these four motions from the position simultancously, and immediately repeat their execution.

FIG. 6.

FIG. 7.

No. 15.-Second Movements. This is a combination of the first and third classes of movements of No. 4. The first double motion is made into the position of the dotted arms в and G, Fig. 2. Employ the Sixth Variety, p. 263.

Second and Third Positions.

No. 16. The second position is the same as that of No. 5; the third, as that of No. 7. The two classes of movements from each of these positions correspond respectively to those of Nos. 14 and 15.

Fourth Position.

No. 17. At the command, Fourth-POSITION, the student will take the position of Fig. 8, in which the bell in the left hand is placed horizontally upon the breast. The movements of this position will be found especially valuable for exercise with iron dumb-bells.

No. 18. First Movements RIGHT. At this command, the right arm will make the first motion to the rear, into the position of the

FIG. S.

lower dotted arm of Fig. 8, and recover the commencing position; the second, directly to the right, into the position of the middle dotted arm; the third, into the position of the upper dotted arm; and the fourth, the same as the second. These four motions will be made twice with the right hand, when, at the command, LEFT, the position will instantly be taken with the right hand upon the breast, and eight corresponding motions from the position will be

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