HOME GYMNASIUM.
EVERYONE _must_ exercise to keep healthy and strong, for life is motion
and activity. It is natural to be well and happy, and to keep so we
must exercise all our muscles, as well as our moral and intellectual
faculties, or they will dwindle and wither. The arm of the Hindoo
devotee, not being used, at length becomes completely paralyzed, and
fish in the Mammoth Cave having no use for eyes pass their life without
them; so we find that _use_ is the foundation of all things, otherwise
they would cease to exist; then, girls, it lies within your power to
become stronger and more graceful each day by regular and graduated
bodily exercise, which will bring life and energy to every part of your
system by causing the blood to circulate freely through all the body.
There are some simple methods of carrying this into effect in the most
agreeable and salutary manner, but the exercises must be very light at
first, and as you advance they may be increased a little each time, but
always stop before you feel fatigued, for when the calisthenics cease
to give pleasure it is doubtful if they are beneficial.
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The best time for exercising is in the morning after having partaken
of some light refreshments, though any time will do except directly
after hearty meals. Try and have a regular time set apart each day for
your physical culture. Commence by exercising five or ten minutes,
then for a little longer period next time, and so on until you can
exercise with ease for half an hour or longer. You will feel refreshed,
invigorated, and better prepared for the duties and pleasures which
await you. Your clothing must not incommode the free action of the
body, and it is essential that it be comfortable. What is suitable
for lawn tennis is also well adapted for the gymnasium. An ordinary
bathing-dress answers the purpose very well, as it is made for exercise.
The Egyptian water-carrier, with the jug of water poised so prettily
on her head, and her figure so straight and beautiful, has always
challenged admiration; her carriage is dignified, erect, and graceful,
something worth striving for, especially when we have the certainty of
success if we will only be faithful and persevering. The peasantry of
foreign countries who carry all their burdens balanced on their heads
have their reward in healthy, strong, straight figures, even in old age
they do not stoop. Witness the emigrants landing at Castle Garden who
carry their possessions done up in huge bundles on their heads with the
utmost ease; of this class, three generations—a grandmother, mother,
and grown daughter—with baggage of the same weight on their heads, were
lately seen at a New York ferry, each equally upright, strong, and
vigorous.
A good straight back is an excellent thing; and when the head is
properly carried and all the movements are buoyant and elastic, then
we may walk as it was intended we should, every step bringing a glow
to the cheek and a sparkle to the eye. It requires only a few minutes’
regular daily exercise for any girl to attain a carriage equal to that
of the Egyptian water-carrier, and the only apparatus needed for
=Exercise First=
is a roll of paper. Now stand with your heels together, toes out, and
shoulders well back; then place on your head the roll of paper; if
your position is not perfectly erect the roll will fall off; keep your
chin straight and back against your neck, for it is the _chin_ which
determines the poise of the body. You cannot stand straight unless the
chin is straight; throw out your chin and your shoulders will stoop
forward, have your chin straight and your back will be straight; bear
this in mind in all your exercises. Now walk, keeping the roll balanced
on your head (Fig. 252). Practice this walking back and forth until
you can do so without the paper rolling off; then try a tin cup full
to the brim with water. Walk erect or the water will wash over, down
on your head, and it will feel cold as it trickles through your hair;
soon, however, you will be able to carry the cup of water with ease
and no danger of its spilling. But do not discontinue the practice on
that account; try something else in its place, until you are able to
carry anything you wish on your head with no fear of it falling. The
exercise affords amusement, and at the same time you will be acquiring
a beautiful, dignified, and graceful carriage.
[Illustration: Fig. 252.—Balancing a Roll of Paper.]
=Exercise Second=
is for gaining agility, suppleness, quickness of eye, hand, and foot.
Standing as far from the wall as possible, take a common rubber
hand-ball and toss it against the wall, catching it as it rebounds
(see illustration), and again toss it against the wall. Vary this by
allowing the ball to strike the floor, catching it on the rebound;
then try keeping the ball in constant motion by using first one hand
and then the other as a bat for returning the ball to the wall. The
exercise can also be changed by striking the ball against the floor,
and on its return bound again striking it, thus keeping it in motion.
You will find that activity is necessary, and the work so quick that it
will keep you on the jump all through the exercise.
=Exercise Third=
is with a broom-handle. Saw or cut off the broom and smooth down the
sharp ends of the handle, and it will be ready for use. Stand erect,
heels together, toes out, chin well back and straight, so as to throw
out and expand the chest. Now grasp firmly each end of the broomstick
and bring it up over the head (Fig. 253); repeat this motion six or
seven times; then change by carrying the broomstick over back of the
head down across and back of the shoulders; then up above the head
again, repeating this, and all other motions in your calisthenics, half
a dozen times. Another exercise is holding the stick down in front of
you with both hands and bringing it up over the head and down back of
the shoulders without stopping.
[Illustration: Fig. 253.—Broom-handle Exercise.]
The side motion is made by grasping the broomstick at each end, holding
it down in front of you, and swinging it sideways, thus bringing the
right hand up when the left is down, and _vice versa_. Another way is
to hold the stick by both ends above your head and swing it from one
side to the other, which will cause the right arm to come in contact
with the right side of the head, while the left arm is extended out
horizontally to the left. Next carry the stick back of and against the
shoulders; then swing it from right to left, which gives another side
movement. Vary all the movements in as many different ways as you can
think of.
=Exercise Fourth.=
Stand erect always when in position for exercising, according to the
directions given—heels together, toes out, etc. Now allow your arms to
hang naturally down at your sides, raise your heels, and stand on your
toes; now lower the heels and repeat the motion; then close your hands
tightly and raise your arms out sideways at right angles with your
body, next up straight above your head, and down again to the level of
the shoulders, then back down to your sides as at first.
Again take position, close your hands tightly, and raise them up under
the arms, bringing the elbows out to a level with the shoulders; then
bring your hands down at your sides again and repeat the movement
vigorously; resume position, firmly close your hands and carry them up
to the shoulders, next extend them up straight above your head, down
again to your shoulders, and back to the first position. A very good
exercise is to extend both arms straight out in front of you, close
your hands and bring them back to your chest, which will cause the bent
elbows to project beyond your back.
=Exercise Fifth.=
Assume position, close your hands, and take one long step forward
with your right foot, bend the right knee and stand with your weight
resting on the right foot; then extend your arms out sideways straight
from the shoulders, now bring your hands together in front of you,
still keeping the arms on a level with the shoulders, and while doing
so throw the body back, straightening the right knee and bending the
left so the weight of the body will rest on the left foot; repeat this
and vary it by taking one step forward with the left foot and going
through with the same motions.
Resume position, and place your hands on your hips, with your thumbs
turned forward and fingers backward. Now take a long step forward with
your right foot, throwing the weight on that foot, then back again in
position, and in the same manner step forward with your left foot and
back again; next take a step backward with your right foot, resume
position, and then with your left.
Again stand with your hands on your hips, thumbs turned forward, and
without bending your knees move the body, first bending it forward,
then backward, and resuming an upright position, bend over to the right
and to the left.
[Illustration: Fig. 254.—Balancing Broom-handle.]
=Exercise Sixth.=
In this the broomstick is used for balancing; hold it in an upright
position, and first try balancing it on the palm of your hand; then
on the back of your hand, next on each of the fingers in succession,
commencing with the first finger (Fig. 254); be cautious, and when
the stick wavers do not let it fall, but catch it with the other hand,
and again balance it. This is an interesting, light, and diverting
exercise, requiring all your attention, and, for the time being, your
thoughts are concentrated on the effort to keep the broomstick properly
balanced.
=Exercise Seventh.=
Pure blood means good health, and to purify the blood and keep the
complexion clear it is essential that you breathe a sufficient quantity
of _pure_ air, and you cannot take in a proper amount of air unless
your lungs are wholly extended. So take position with your hands
correctly placed on your hips; then very slowly draw in your breath
until your chest and lungs are fully expanded; next slowly exhale your
breath, and repeat the exercise.
=Exercise Eighth.=
Screw in two large, _strong_ hooks in the woodwork on each side of the
doorway; place the hooks as far above your head as you can conveniently
reach; slide the broomstick in so that it will extend across the
doorway and be supported by the hooks; have the apparatus on that side
of the doorway where it will not interfere with the opening and closing
of the door, and be sure that it is perfectly secure before attempting
to exercise; each time before commencing a new movement examine the
stick, and be certain that it is not in any danger of slipping from
the hooks. Unless you can be perfectly safe from liability to hurts or
falls, do not include this in your list of exercises.
For the first movement grasp the bar firmly with both hands and swing
the body forward and backward, standing first on the toes, then on the
heels; next, still grasping the bar, raise up on your toes, then back
again. Change the movements in as many ways as you like, but do not
try anything that may strain or hurt you. Now screw in two more hooks,
on either side of the woodwork, below the first ones, placing them
about two feet and eight inches from the floor; take the stick from
its elevated position and slide it across the doorway so it will rest
securely on the two lower hooks. Standing in front of it, grasp the bar
firmly with both hands and try to raise yourself up, feet and all, from
the floor by bearing your weight down on the bar; then let yourself
gently back again. When you have finished exercising, remove the stick
and put it away.
[Illustration: Fig. 255.—The Swing.]
=Exercise Ninth.=
In the top part of the framework of the doorway fasten a very strong
hook by screwing it into the wood; then take a broomstick and, after
shortening it so that when held in a horizontal position it will
readily pass through the doorway, cut notches in each end and securely
tie the two ends of a rope across the notches; suspend this swing by
slipping the centre of the rope over the hook in the doorway (Fig.
255); have the apparatus strong and firm, capable of any amount of wear
and tear. Stand facing the stick, which should be at the height of the
chest, and take hold of it with both hands; now bend the knees until
they are within a short distance of the floor, then rise and repeat
the exercise. Next, with both hands on the stick, take a long step
forward with the right foot, throwing the weight on that foot; return
to your position and go through the same exercise with your left foot.
Try different movements which suggest themselves, and select those you
like best. When not in use the swing can be slipped off the hook and
put out of the way.
=Exercise Tenth.=
To develop a weak voice and make it clear and sweet, and to strengthen
the lungs, reading aloud is an excellent exercise; as it requires both
mental and muscular exertion and performs a double duty, it should
receive a full share of time and attention. Begin with something you
are interested in, then you will find it much easier to read aloud than
if you undertook a book or an article which might be full of merit,
but lack interest for you. When commencing this exercise read only ten
minutes or less at a sitting, increasing the time as you practise and
the reading grows less difficult. Do not be discouraged if your voice
sounds a little husky while reading; stop a moment, and then go on
again. After a few trials you will have no more trouble in that way,
for your voice will grow clear and distinct, and the exercise will
become a great pleasure as well as an attractive, useful accomplishment.
Let your reading matter be very choice and of the best; do not
condescend to waste your time on other writings.
From the ten different exercises given, select those best adapted to
your size, age, and liking, and practise them for a short time daily;
you can hardly realize the great advantage they will prove to be. In
this way all parts of the system may be strengthened and harmoniously
developed. But the constitution cannot be hurried: all must be
accomplished little by little. Allow yourselves to be happy and merry;
be ready to enjoy the little pleasures of life, and this, with kind
and generous feelings for others, will do a great deal toward keeping
you well and strong.
Out-of-door exercise is always to be preferred to in-door when one has
a choice. Walking, tennis, archery, horseback, and swimming are some
of the athletic sports for girls, and they all have their attractions.
But there are times when we are denied the pleasure of these pastimes,
and then we are glad of a little exercise in-doors, which also affords
enjoyment and recreation.
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