GYMNASTICS.
All boys, and girls too, ought to train themselves to habits of agility,
and nothing is more calculated to do this than Gymnastics, which may be
rendered a source of health and amusement.
In all playgrounds, a piece of ground should be laid out; and there
should be erected thereon, a couple of posts, about twenty feet apart,
and sixteen feet high, which should support a plank, about a foot wide,
and six inches thick; on the underside of this might be affixed a hook,
from which a triangle might be swung,--this is capable of being used in
a variety of ways. Two more hooks, about a foot apart, might be used for
two ropes, so that the more advanced pupils could climb to the top by
means of grasping a rope in each hand, and without the assistance of the
feet. A pole may rise from the ground to the cross piece about midway:
the pupils will be able to climb up this without the assistance of the
feet. A wood ladder and rope ladder may occasionally be fastened to the
beam, but may, when necessary, be taken down. A board about a foot broad
may also be set up against the beam, inclining four feet from the
perpendicular: the climber will grasp the sides with his hands, and
placing his feet almost flat against the board, will proceed to the top:
this is an advanced exercise. Another board may be set up which should
be three feet broad, at least, and should slant more than the other: the
pupil will run up this to the top of the beam easily, and down again.
The middle of this, up to the top, should be perforated with holes about
four inches apart, in which a peg may be placed: this may be in the
first hole to begin with. The pupil will run up and bring this down, and
then run up and put it in the second, and so on, till he has arrived at
the top: then two or more pegs may be used, and it may be varied in many
ways. A pole, twenty-five or thirty feet high should be erected, rather
thin towards the top: at distant intervals of this, three or four pegs,
as resting places, should be fastened; another pole, thicker, from about
sixteen to twenty feet high, should be erected; on the top of which
should be placed four projecting hooks turning on a pivot: to these
hooks four ropes should be attached, reaching to within two feet from
the ground. This is called the "Flying Course," from an individual
taking hold of the peg at the end of each rope.
One person may cross a rope under the one in possession of another, and
by pulling round hard, make the other fly over his head. Care should be
taken to make the hooks at the top quite secure, for otherwise many
dangerous accidents might ensue. A cross pole might also be set up, but
most of the exercises for which this is used, may be performed by the
triangle. On the parallel bars, several beneficial exercises may be
done, and also on the bridge. This is a pole thick at one end, thin at
the other, and supported at three or four feet from the ground by a post
at one end and another in the middle, so that the thin end vibrates with
the least touch. This, it will be evident, is an exercise for the organ
of equilibrium, and exercises the muscles of the calf, of the neck, and
anterior part of the neck, and those of the back, very gently. On this
bridge a sort of combat may be instituted,--two persons meeting each
other, giving and parrying strokes with the open hands. The string for
leaping is also another very pleasing exercise. It is supported by a
couple of pegs on two posts fastened in the ground. The string may be
heightened and lowered at pleasure,--it may be raised as high as the
leaper's head when a leaping-pole is used. Besides these arrangements, a
trench about a foot and a half deep should be dug, and widening
gradually from one foot to seven, for the purpose of exercising the long
leap either with or without the aid of the pole. Such are the general
arrangements of a gymnasium, but before the youth enters upon regular
exercises, he may commence with a few preliminary ones.
FIRST COURSE.
EXERCISE 1. The pupil should hold out his hand at arm's length, until he
can hold it out no longer, and repeat it until he has power in the
muscles, to continue it, without fatigue, for a considerable length of
time.
2. Stand on one foot till he is tired, and repeat this for a similar
period.
3. Hold out both arms parallel with his chin, letting the thumbs and
fingers touch each other.
4. Hold the hands behind the back in a similar manner, the arms being
stretched as far backward as possible, and hold the hands high.
[Illustration]
5. Hold up the right foot by the right hand, extending the leg and arm
by degrees.
6. Hold up the left foot in the same manner.
7. Stand with the knees bent, and exercise them towards the ground,
until he can kneel on both knees at once without supporting himself as
he drops.
8. Raise himself from this position without the aid of his hands, by
springing back on his toes.
9. Endeavour to touch both his toes, with the back straight, the legs
close together, and the head down.
10. Take a piece of wood, three inches broad, and twenty long, that will
not bend, and hold it across the back, the three first fingers touching
the wood.
[Illustration]
11. Endeavour to sit, but not touch the ground, nor let any part of his
body touch his heels, with his arms stretched out in a line with his
chin.
12. Stand with his arms and legs extended, so as to form the letter X.
SECOND COURSE.
Let the pupil:--
13. Lie down on his back, and raise his body from an horizontal to a
vertical position, without any assistance from the hands or elbows.
14. Draw up the legs close to the posterior part of the thighs, and rise
without other assistance.
[Illustration]
15. Extend himself on his back again, and walk backwards with the palms
of his hands and his feet.
16. Sustain the weight of the whole body upon the palms and the toes,
the face being towards the ground.
[Illustration]
17. Lie on his back, and take hold of each foot in his hands, and throw
himself on his face by rolling over.
18. Lie with the face down, and take hold of his toes while in that
position.
[Illustration]
19. With his chest downwards, drag his body along by walking only with
his hands.
20. Place himself on his back, and endeavour to advance by means of the
propulsion of the feet.
21. Place his body on his hands and feet, with the breast upwards, and
endeavour to bring the lips to the ground.
22. Lean on the breast and palms of the hands, and throw the legs over
towards the back of the head.
23. Stretch himself on the back, and extending the hands beyond the
head, at the utmost stretch, touch the ground, and, if possible, bring
up a piece of money, previously to be placed there.
24. In the same manner, endeavour to seize a ball by the toes at full
length.
WALKING.
These preliminary exercises having been practised, the young pupil will
commence a course of more advanced exercises, such as walking, running,
leaping, balancing, vaulting, and climbing. Walking is common to all,
but few persons have a good walk, and nothing exhibits the person to so
much disadvantage as a slovenly bad gait. It is true, that the walk of a
person will indicate much of his character. Nervous people walk
hurriedly, sometimes quick, sometimes slow, with a tripping and
sometimes a running step; phlegmatic people have a heavy, solid, and
loitering step; the sanguine man walks rapidly, treads somewhat briskly
and firmly; while the melancholic wanders, and seems almost unconscious
of touching the ground which he seems to slide over. But the qualities
of the mind itself manifest themselves in the gait. The man of high
moral principle and virtuous integrity, walks with a very different step
to the low sensualist, or the cunning and unprincipled knave; therefore
the young pupil will be sure that even the art of walking, which seems
to be an exertion purely physical, will not be acquired properly if his
mind has taken a vicious and unprincipled bias: it will either indicate
his pride or his dastardly humility, his haughty self-sufficiency, or
his mean truckling to the opinion of others, his honest independence, or
his cringing servility. But he who has been blessed with the full use of
his muscular powers, in proportion as he is virtuous, will, with a very
little attention, indicate by his bearing, step, and carriage, the
nobility of his mind.
In walking, the arms should move freely by the side--they act like the
fly-wheel of an engine, to equalise the motion of the body, and to
balance it. One hand in the breeches pocket, or both, indicates the sot,
and has a very bad appearance. The head should be upright, without,
however, any particular call being made upon the muscles of the neck to
support it in that position, so that it may move freely in all
directions. The body should be upright, and the shoulders thrown
moderately backwards, displaying a graceful fall. When the foot reaches
the ground, it should support the body, not on the toe or heel, but on
the ball of the foot. This manner of walking should be practised daily,
sometimes in a slow, sometimes in a moderate walk, and sometimes in a
quick pace, until each is performed with elegance and ease.
RUNNING.
In running, as the swiftness of the motion steadies the body in its
course, without the aid of the oscillations of the arms, they are
naturally drawn up towards the sides, and, bent at the elbows, form a
right angle. Their motion is almost suspended in very swift running. In
moderate running, a gentle oscillation is observed, increasing in
proportion as the body approaches to the walking pace. The knees are now
more bent,--the same part of the foot does not touch the ground, the
body being carried forward more by the toes. The degree of velocity is
acquired in proportion to the length and quickness of the steps. The
person should therefore endeavour to ascertain whether long or short
steps suit his muscular powers best; generally speaking a moderately
short step, quickly repeated, accelerates motion most. In learning to
run, the pupil should first endeavour to improve his breath by degrees:
he must try his speed first in short distances, to be gradually
increased: the distance will vary according to the age and strength of
the runner. The first exercises in running should commence at a gentle
trot over a distance of a hundred and fifty yards, at the rate of about
six feet to a second: this should be varied up to eight feet in a
second, for the first three or four days, and the distance increased
from one hundred and fifty to two hundred and fifty yards. On following
days, the distance may be increased to five hundred yards, and
afterwards gradually, until a mile can be performed in ten minutes,
which is tolerably good running. Afterwards, six miles may be tried in
an hour, which will be easily accomplished.
As regards rapid running, from one hundred feet to one hundred yards may
be attempted at full speed, and when the constitution is good, the body
not too fat, the muscular developments fine, and the lungs sound, a
quarter of a mile a minute may be accomplished, and a mile in five
minutes, which is seldom done even in very good running. Ten miles an
hour, which is the average speed of the mail, may, however, be easily
performed with judicious and proper training.
LEAPING.
In leaping, that with the run, is the most common and the most useful.
The object of the run is to impart to the nerves of the body a certain
quantity of motion which may carry it onwards after the propelling power
has ceased to act when the body leaves the ground. The run need not
exceed twelve or fifteen paces: in this the steps are small and rapid.
When the body leaves the ground, the legs are drawn up, one foot
generally a little more than the other; and a great thing to be avoided,
is coming to the ground on the heels. When springing, the height of the
leap must be calculated, the breath held, the body pressed forward, and
the fall should be upon the toes and the ball of the foot, although in
an extended leap this is impossible. Leaping must, like running, be
practised gradually; in the high leap, a person may easily accomplish
the height of his own body, and should practise with the bar, which may
be made of two upright posts bored, through which ropes should be placed
according to the height required for the leap: on these should be hung a
string with weights attached to each end to keep it straight. Should the
leaper touch it with his feet as he takes his leap, it will be thrown
off the pegs, thus showing that he did not make a clean leap.
The deep leap may be acquired from the top of a bank into a hollow, and
is useful in leaping from the top of a house or wall in a moment of
danger. It may be practised from a flight of steps, ascending a step at
a time to increase the height, till the limbs can bear the shocks, to
break which, the body must be kept in a bent position, so that its
gravity has to pass through many angles. The leaper should always take
advantage of any rivulet that has one bank higher than the other, to
practise himself.
In the long leap, a person ought to be able to clear with a run, three
times the length of his body.
[Illustration]
The high leap, the deep leap, and the long leap, may be all practised
with the pole. For the high leap, the pole should be taken with the
right hand, about the height of the head, and with the left hand, about
the height of the hips; when put to the ground, the leaper should spring
with the right foot, and pass by the left of the pole, and swing round
as he alights, so as to face the place he leaped from. In the deep leap,
the pole being placed the depth you have to leap, the body should be
lowered forward, and then, the feet being cast off, swing round the pole
in the descent. The long leap, with the pole, is performed much in the
same manner.
[Illustration]
CLIMBING.
[Illustration]
In climbing the rope, the hands are to be moved one above the other
alternately; the feet should be crossed, and the rope held firmly by
their pressure: sometimes the rope may be made to pass along the right
thigh just above the knee, and wind round the thigh under the knee.
In climbing the upright pole, the feet, legs, knees, and hands touch the
pole. Taking a high grasp of the pole, the climber raises himself by
bending his body, drawing up and holding fast by the legs, and so on
alternately.
THE ROPE LADDER.
The climber must keep the body stretched out, and upright, so as to
prevent the steps, which are loose, from being bent forward.
The oblique rope must be climbed with the back turned towards the
ground, the legs crossed and thrown over, so that the rope passes under
the calf, and thus he must work himself up by raising his hands one
above the other alternately.
The exercises on the ladder are:--1. To ascend and descend rapidly. 2.
To ascend and descend with one hand. 3. Without using the hand. 4.
Passing another person on the ladder, or swinging to the back to let
another pass.
THE SLANT BOARD.
[Illustration]
This should be seized with both hands, the feet being placed in the
middle. The board should be considerably aslant when first attempted,
and gradually brought towards the perpendicular.
VAULTING.
This exercise may be practised on that part of the balancing bar between
the posts. It may be performed with or without running: it should,
however, be commenced with a short run. The height should be, to
commence, about the pit of the stomach, which should be increased to the
height of the individual.
BALANCING.
There are two kinds of balancing to which we shall allude; namely, the
balancing of other bodies, and the balancing of our own.
All feats of balancing depend upon the centre of gravity being uniformly
preserved in one position. The centre of gravity is that point, about
which all the other parts exactly balance each other. If a body be
freely suspended upon this point, it will rest with security, and as
long as this point is supported, it will never fall, while in every
other position it will endeavour to descend to the lowest place at which
it can arrive. If a perpendicular line were drawn from the centre of
gravity of a body to the centre of the earth, such a line would be
termed the line of direction, along which every body supported
endeavours to fall. If this line fall within the base of a body, such a
body will be sure to stand.
[Illustration]
When the line of direction is thrown beyond its centre, unless the base
be enlarged to counterbalance it, the person or body will fall. A person
in stooping to look over a deep hole, will bend his trunk forward; the
line of direction being altered, he must extend his base to compensate
for it, which he does by putting his foot a step forward. A porter
stoops forward to prevent his burthen from throwing the line of
direction out of the base behind, and a girl does the same thing in
carrying a pail of water, by stretching out her opposite arm, for the
weight of the pail throws the centre of gravity on one side, and the
stretching out of the opposite arm brings it back again, and thus the
two are balanced. The art of balancing, therefore, simply consists in
dexterously altering the centre of gravity upon every new position of
the body, so as constantly to preserve the line of direction within the
base. Rope-dancers effect this by means of a long pole, held across the
rope; and when the balancing-rail is mounted, it will be found necessary
to hold out both the arms for the same purpose; nay, even when we slip
or stumble with one foot, we in a moment extend the opposite arm, making
the same use of it as the dancer does of his pole.
[Illustration]
A balancer finds that a body to be balanced, is the best for his purpose
if it have a loaded head, and a slender or pointed base, for although
the higher the weight is placed above the point of support, the more
readily will the line of direction be thrown beyond the base, yet he can
more easily restore it by the motion of his hand,--narrowly watching
with his eyes its deviations. Now the same watchfulness must be
displayed by the gymnastic balancer: he first uses the balancing
pole,--he then mounts the balancing bar without it. On mounting the bar,
the body should be held erect, and the hands must be extended. He must
then learn to walk firmly and steadily along the bar, so as to be able
to turn round, and then he should practise going backwards. Two
balancers should then endeavour to pass each other on the bar;
afterwards, to carry each other, and bodies of various weights, in
various positions.
Walking on stilts is connected with balancing. A person can walk with
greater security upon high than on low stilts. In some parts of France,
the peasantry, in looking after their sheep, walk generally on stilts,
and it only requires practise to make this as easy as common walking.
Some few years ago, several of these stilt-walkers were to be seen in
London, and they could run, jump, stoop, and walk with ease and
security, their legs seeming quite as natural to them as those of the
Stork.