Physical Training at Home

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Physical
Alec
Alexander,
Alexander
PHYSICAL TRAINING
AT HOME.
BY
A. ALEXANDER, F.R.G.S.
Principal of the Southport Physical Training College.
Author of
" HEALTHFUL EXERCISES FOR GIRLS," "NEW GAMES AND SPORTS."
ETC., ETC.
With an
INTRODUCTION BY REAR-ADMIRAL LORD CHARLE&
BERESFORD, R.N., C.B., M.P.
Illustrated.
LONDON :
HORACE COX,
FIELD OFFICE, WINDSOR HOUSE, BREAM'S BUILDINGS, E.C.
1898.
LOXDOS :
PRINTED BY HORACE WUX, WINDSOR HOUSE, BREAM'S BUILDINGS, EX.
INTRODUCTION.
The need of an authoritative manual on physical

training at home has long been recognised by all who
feel the importance of physical culture. The old
boasted superiority of the British race was founded
primarily upon our physical superiority to other
nations. Physical fitness clears the brain and assists
the intellect, and thus our athleticism as a nation also
brought about a clearness of perception and a
sharpness of mind which enabled us to rise so
rapidly to the position of a great and successful
commercial nation. It is a curious coincidence that
we are somewhat in danger of losing our pre
eminence in commerce at a time when we are certainly
losing some of our old claims to physical pre-eminence,
and when continental nations, chiefly by the training
which conscription provides, have done a great deal
to wipe out the stigma of the reproach that three
iv INTRODUCTION.
foreigners were only equal to one British subject.

No doubt other causes have' largely operated in
bringing about these results, but there remains the
undoubted fact that the better the physique of a
nation the more likely it is to attain success founded
upon mental ability. History shows that physical
deterioration in a nation goes hand in hand with, and
indeed precedes, national decay. We may therefore
fairly assume that nations, like individuals, get
behind in the race because they are physically out of
condition, and perhaps, if we had not deteriorated
slightly, we should hear less of our bein cut out of
the commercial markets of the world by more
enterprising and pushing rivals.
Everything that tends, therefore, to encourage the
cultivation of those bodily powers which we are
endowed with, ought to receive the support of all true
patriots. We live under less healthy conditions than
our forefathers. We work under greater disadvan
tages. Sanitary and hygienic science have not done
so much as is generally supposed to place us ahead of
our predecessors. As a matter of fact, what we
should call unhealthy and insanitary was not so
dangerous to them. Increasing population and
lNTI!OT)UrTK>\. V
changed conditions of life have made our boasted

improvements little more "than "marking time" with
our requirements. There is a greater strain on our
nervous energies. There is more wear and tear than
in the old days, and therefore it is more essential that
physical training, scientific in its origin, steady and
continuous in its application, should be resorted to to
brace us up for the struggle for existence. Nature's
law—the survival of the fittest—is inexorable, and we
must obey it.
This book is by a master of experience and know
ledge on all matters appertaining to physical culture.
Mr. Alexander was for many years the secretary of
the National Physical Recreation Society, and in thi.s
useful work he has embodied the " all-round "
principle which is the keynote of the society's work.
Nothing is more pernicious than the idea that
physical training is to be confined to any particular
branch. The man who does nothing but bicycle, or
use dumbbells, play football, or swim, is very apt to
pursue his favourite form of exercise to a violent
excess. It then becomes more dangerous than
neglecting exercise altogether. In this book the
fencing sticks, dumbbells, Indian clubs, walking,
vi INTRODUCTION.
running, cycling, swimming, and games, have all

their appointed place. The notes on exercises for
various forms of defective development, and the
remedial movements for various ailments, should
receive especial attention. The recreative exercises
are within the scope of all who wish to pay attention
to their health, and throughout this interesting work
I can confidently assure its readers they will find only
sound, practical hints which no one can condemn,
which are not injurious, and which will benefit all.
Charles Beresford.
CONTENTS.
FAG»
Introduction Hi
Stick Exercises 1
Dumb-Bell Exercises 7
Indian Club Exercises 1.4
Walking as an Exercise 21
Running as an Exercise 23
Cycling as an Exercise 24
Swimming as an Exercise '. 27
Games as a Health Medium 31
EXERCISES FOR DEFECTIVE DEVELOPMENT.

No. 1. The Feet, Ankles, and Calves 34
„ 2. The Legs 36
„ 3. The Waist 38
„ 4. The Chest 41
„ 5. The Neck 45
„ 6. The Arms 48
REMEDIAL MOVEMENTS FOR ORGANIC

AILMENTS.
No. 1. The Liver 53
„ 2. Indigestion 54
„ 3. Respiration 56
„ 4. Lumbago 57
„ 5. Debility 58
viii CONTENTS.
EXERCISES FOE THE TRUNK.

KEEPING STRONG. PAGE
No. 1. Boxing Ball ... 63
» 2. The Press-Bars ... 64
„ 3. The Quarter Circle ... ... 66
4 Out-door Gymnastics ... 66
A FEW HEALTH HINTS

RECREATIVE EXERCISES.
No. 1, Passing the Feet ... 73
„ 2. The Kneel Jump ... 73
„ 3. The Press Up ... 74
„ 4. The Crouching Jump ... 75
„ 5. Jumping through the Hands ... 76
„ 6. The Lever ... 77
» 7. Mounting the Chairs ... ... 77
„ 8. The Sitting Position ... 79
„ 9. Walking the Chair ... 80
„ 10. Balancing on the Chair Rail . 80
„ 11. The Chair Position ... 81
„ 12. The Shoulder Balance ... 82
„ 13. Swinging on to Objects ... 83
„ 14. The Recreative Frame ... 84
DEFENSIVE EXERCISES.
No. 1. A Boxing Lesson ... 87
2. A Fencing Lesson ... 96
., 3. A Bout at Single-Sticks ... 104
, 4. Wrestling (wrinkles) ... 108
PHYSICAL TRAINING AT HOME.
STICK EXERCISES.
One of the first essentials in getting the body into

condition is to divert the exercise into such channels
as will gradually awaken the muscles, perhaps long
lain dormant; and feed them with sufficient activity as
will benefit, without fatiguing, and to distribute this
labour equally over the entire muscular system—thus
at the outset avoiding any feeling of exhaustion. It
may also be accepted as an axiom, that the movement
which places the greatest number of muscles into
activity is also the most beneficial. For this reason
we have commenced this Manual with a few selected
exercises which will bring all the muscles into play,
without any fear of overstraining.
Another essential is to commence. Many excuses
are frequently made to put off work of any kind,
and the necessary preparations of apparatus, &c, are
frequently used as an excuse by the lazy ones for
their procrastination. For this reason I have used a
walking stick to illustrate my first exercises.
B
2 PHYSICAL TRAINING AT HOME.
While practising avoid any tight or superfluous

clothing. All movements commence from the first
position of attention, and in order that this be
correctly observed see that the body is erect, with the
head and shoulders well back, and the heels kept
firmly together, the toes pointing outwards. Now
extend the hands along the stick, and we are now
ready for work. (See Fig. 1.)
FIRST EXERCISE.
From the position of attention lunge forwards
with the right foot, bending the advanced knee,
keeping the left leg stiff. The feet at right angles,
the trunk erect, the head thrown back, and the stick
raised over the head. (See Fig. 2.) While in this
position count one, two, three, four, and then spring
back to the starting position of attention.
Perform the same movement to the right and left
sides ; when the latter, advance the left foot.
Repeat this exercise about twelve or sixteen times.
SECOND EXERCISE.
From the position of attention lunge to the right
side with the right foot, keeping as before the
right knee bent and the left leg stiff. At the same
time pass the right hand over the head, and bring
the right hand close to the right shoulder. The left
hand should be held downwards and to the rear of
STICK EXERCISES. 3
Fig. 3. Fro. 4.
B 2
the left side. {See Fig. 3.) Count four, and then
spring back to the starting point.
Repeat the movement to the left side, advancing
the left foot, keeping the right leg straight, and
passing the left hand over the left shoulder, right
arm down by the side. Count four, and then spring
back to the position of attention.
Repeat the exercise eight times in each direction.
THIRD EXERCISE.
From the position of attention bring the right
foot well to the rear ; simultaneously raise the right
end of the stick. (See Fig. 4.) Count four, and then
lunge forwards with the right foot, keeping the left
stationary ; at the same time invert the position of
the stick by lowering the right end and raising the
left.
Repeat each position alternately eight times, and
then perform the same movement with the left foot
leading. (See Fig. 5.)
FOURTH EXERCISE.
Lunge forward with the right foot, bending the
advanced knee and keeping the left stiff; the feet
to be at right angles. At the same time raise the
stick with stiff arms over the head and look up at it.
(See Fig. 6.) Count four, and then bring the right
foot well to the rear of the left foot; at the same
Fig. 7. Fig. 8.
time bring the stick downwards, and behind the

head, looking up as in Fig. 7.
Perform this and the preceding movement alter
nately eight times, and then change by advancing
the left foot forwards and backwards.
FIFTH EXERCISE.
Lunge to the right side with the right foot, with
the right knee bent only ; feet to be at right angles.
Simultaneously raise the left end of the stick over
the head, and, bending sideways from the waist,
lean over to the right side as in Fig. 8. Count
four, then regain starting position. Now lunge out
to the left side with the left foot, and, leaning over to
the left side, raise the right end of the stick over the
head, thus reversing the position of Fig. 8.
Repeat each movement eight times.
DUMB-BELL EXERCISES.
Dumb-bell exercises are not always advisable. There

is some danger of irregular movement, and, again, if
the exercises are not properly prescribed there is a
likelihood of some abnormal development occurring.
I have, however, selected a few exercises with a view
to getting the body into condition. The dumb-bells
should not weigh more than five pounds.
All movements will commence from the position of
attention—viz., the body to be perfectly upright
and erect, head and shoulders well back, arms by the
sides, heels together, and toes pointing outwards.
(See Fig. 9.)
FIRST EXERCISE.
Keeping the arms stiff, raise them outwards and
sideways until above the head, as indicated by the
dotted lines on Fig. 9. Count one, two, and then
bring the arms outwards, and downwards, down to
the sides again as in Fig. 9.
Repeat eight times.
SECOND EXERCISE.
From the position of attention raise the arms
forwards, and upwards, above the head, then out
wards, and backwards until they reach, the sides

again, thus performing a rotary movement, as indi
cated by the dotted lines in Fig. 10.
Perform the movement eight times, and then
reverse the exercise by bringing the arms backwards,
and upwards above the head, downwards, and
forwards to the sides.
THIRD EXERCISE.
From the position of attkntion raise the left arm
sideways, and upwards above the head, thrusting the
right arm down to the right side ; the body to lean
over sideways to the right ; the head to be upturned,
looking at the raised bell. (See Fig. 11.) Count
one, two, then reverse the movement by lowering the
left arm down to the side, and raising the right arm
above the head ; the body to be bent over towards
the left side, and the head to be upturned, looking
towards the upraised right hand.
Perform each movement alternately, each sixteen
times.
FOURTH EXERCISE.
From the position of attention swing both arms to
the right side, and above the head. Arms to be kept
stiff, heels fixed firmly together, and the head thrown
back, looking up at the upraised bells. (/See Fig. 12.)
Count one, two, then swing the arms downwards,
Fig. 11. Fio. 12.
across the body, and up to the left side above the

head, thus reversing the exercise.
Perform each movement alternately, each sixteen
times.
FIFTH EXERCISE.
Bring the left foot about fourteen inches apart,
and, keeping the knees stiff, bend towards the ground.
(See Fig. 13.) Count two, and straighten the figure
into an upright position again, bringing the bells to
the chest. Count one, then thrust the bells vigorously
above the head, count one. See dotted lines of Fig.
13. Then bring the bells to the chest again. Count
one, again bend to the ground, as in Fig. 13.
Perform this movement sixteen times.
SIXTH EXERCISE.
Bring the left foot apart, and swing both hands
above the head to the right side, leaning slightly
backwards, looking up at the raised bells, and the left
heel slightly raised from the floor. (See Fig. 14.)
Count two, then swing the arms downwards across
the front of the body, and upwards to the left side
above the head, raising the right heel slightly from
the floor, and looking up at the raised bells, thus
reversing the preceding movement.
Repeat sixteen times.
DUMB-BELL EXERCISES. 11
Pio. 15. Pre. 1«

SEVENTH EXERCISE.
Bring the left foot apart, then, bending from the
waist, bring the bells to the outside of the right foot.
(See Fig. 15.) Count one, then raise the figure erect
again, bring the bells to the chest. Count one, then
thrust the arms vigorously upwards above the head.
Count one, then bring the bells down to the chest
again. Count one, then, bending from the waist, bring
the bells to the outside of the left foot.
EIGHTH EXERCISE.
Bring the left foot apart, and bring the bells up
to the chest ; bend the right knee, straightening the
left ; feet to be at right angles. From this position
thrust the bells alternately and vigorously forwards,
commencing with the right hand. (See Fig. 16.)
Repeat thirty-two times.
A change may be made by revolving on the heels
and facing the left side, bending the left knee and
straightening the right. From this position thrust
the bells vigorously and simultaneously forwards and
backwards.
NINTH EXERCISE.
Lunge with the right foot to the right side,
bending the right knee and straightening the left ;
DUMB-BELL EXERCISES. 13
feet to be at right angles ; body erect, the right arm

raised above the head; left hand on the left hip;
the head to be thrown back, looking up at the raised
bell. (See Fig. 17.) Count two, then spring back
to the position of attention.
Perform the same movement to the left side,
lunging with left foot and raising the left arm ; then
forwards with the right and left foot alternately,
raising both arms above the head. After each move
ment spring back to the position of attention.
Kepeat eight times in each direction.
INDIAN CLUB EXERCISES.
Exercises with the Indian clubs, as a rule, are of

the most complicated and intricate character.
In fact, the more intricate, probably the less
beneficial in their effect. I have, therefore, chosen
a few simple exercises with a view of straightening
the trunk, shoulders, and upper parts of the body.
Clubs should not be more than four pounds each
in weight.
FIRST EXERCISE.
Bring the left foot apart, and swing the clubs, first
to the right side above the head, looking up at the
clubs, and the left heel raised. (See Fig. 18.) Then
downwards and upwards to the opposite side, raising
the right heel from the ground.
Care must be taken not to bend the body forwards,
and also not to strike the knees, when swinging the
clubs.
SECOND EXERCISE.
Raise the clubs and arms above the head as in
Fig. 19. From that position swing the clubs to
Fib. 19. Tig. 20.
16 PHYSICAL TEAMING AT HOME.
the left side, then downwards across the body, and

up to the right side, above the head again to the
starting position.
Repeat this movement eight times, then reverse.
Swing the clubs down by the right side, across the
body, and up to the left side above the head.
Repeat eight times also.
THIRD EXERCISE.
With the feet still apart, bring the hands up to
the shoulders, the clubs being perpendicular. Now,
keeping the left club stationary, extend the right
arm sideways (See Fig. 20), and swing the club
downwards, across the body, up to its starting point
again. Then change by extending the left arm, and
perform a similar movement.
Repeat alternately sixteen times.
FOURTH EXERCISE.
Bring the clubs on to the shoulders; then bring
the right arm forwards, downwards, backwards, and
upwards on to the shoulders again. Describe a
forward rotary movement. (See Fig. 21.) Then
when the club reaches the shoulder again, perform
the same movement with the left club.
Repeat alternately sixteen times.
FIFTH EXERCISE.
Bring the feet together. Bring the clubs to the
shoulders. Now extend the right arm (See Fig. 22),
and repeat the third exercise, with the addition, how

ever, of a forward twist, described by each club
alternately when the hand reaches the shoulder.
Eepeat sixteen times.
SIXTH EXERCISE.
Feet together. Bring the clubs up to the shoulders.
(See Fig. 23.) At this point allow the clubs to fall
backwards past each shoulder, and perform a back
ward twist up to the starting point. From this
position raise the clubs above the head, then bring
them outwards, backwards, and downwards to the
sides again .
Perform each movement alternately twelve times.
SEVENTH EXERCISE.
Feet together. Bring the hands to the shoulders.
(See Fig. 23.) From thence above the head (See Fig.
19), then slowly allow the arms to fall outwards and
sideways. (See Fig. 24.) From thence to the starting
point at the side.
Repeat eight times.
EIGHTH EXERCISE.
From the position of attention lunge forwards with
the right foot, bending the advanced knee, keeping
the left straight, and the feet at right angles. Now
bend forwards over the right knee, and place the ends
of the clubs on the ground. (See Fig. 25.) From

this position raise the clubs forwards, and upwards
above the head, straightening the body and the right
knee at the same time, and looking up at the uplifted
clubs. (See dotted Figure.) Now extend the arms
outwards, and sideways, until the clubs again reach
the position of Fig. 25.
Repeat this movement eight times.
Then reverse, bringing the left foot forward, and
repeating the exercise a similar number of times.
WALKING AS AN EXERCISE.
Walking as an adjunct to health is not altogether

to be commended, unless undertaken under proper
conditions.
In the case of the student it has the drawback of
lending itself to a continuation of his thoughtful
studies. Here, over again, he endeavours to solve
the problem that has puzzled him for the past few
hours. Consequently the brain does not receive that
rest which physical exercise ought to impart to it.
For others who are not brain-workers, walking, as
an exercise, cannot be considered beneficial unless
undertaken with cheerful companionship, or with a
student's observation for passing circumstances.
To many, however, who have no other opportunity,
walking, as a restorative to fagged energies,
especially if undertaken in pure air, is often of great
value.
Perhaps the best possible conditions for walking
would be, to sum it up, in pleasant companionship,
pure air, undulating ground, and varied scenery.
Given these, the next best thing to consider is the
correct position.
Many persons through walking with contracted

shoulders, bent head, and stooped figure (See Fig. 27)
often lay up for themselves the roots of many
physical misfortunes; whereas, by a little effort on
the part of the will, a more upright figure could be
maintained (See Fig. 26), and thus the full advantage
of breathing and enjoyment of the senses of obser
vation and hearing secured.
RUNNING AS AN EXERCISE.
Running as an exercise must be undertaken with great

caution. To run indiscriminately until you are heated,
tired, or perhaps hors de combat with a " stitch," is
only running foolish risks, which it would be well to
avoid.
In order to get any benefit out of running, you
must train up to it with gentle spins at a moderate
pace, stopping whenever Nature asks you to do so.
Here, again, the necessity for a correct position shows
itself.
Many people make the mistake of running on the
toes, with the elbows pressed against the sides, and
the figure too much bent. (See Fig. 28.)
In a short run one may observe this posture, but
short runs do not contribute much to the health.
Longer spins in the country air, with a more upright
figure, arms swinging loosely by the sides, and running
on the flat of the foot (See Fig. 29), would be more
commendable, from our point of view. Running
moderate distances in this way would, by the action
of increased circulation and contraction of the
diaphragm, increase the capacity of the breathing
organs and chest measurement.
CYCLING AS AN EXERCISE.
The advantages of cycling as an outdoor exercise

are so generally conceded, and to which I willingly
acquiesce, that I have little left to say upon the
subject, except to utter a word or two of caution as
to the incorrect and correct position which ought to
be observed whilst riding.
The medical faculty has lately shown us how a
weak, delicate boy of sixteen years, by persistently
riding in a stooped posture over the handles, con
tracted the shoulders and chest to such a degree as
to further develop it into a serious case of con
sumption.
The fault may not altogether lie with the riders,
for with the present make of machines, in order to
get up to a good turn of speed, it is absolutely
necessary to lean over the handles. (See Fig. 30.)
It would, however, be far more prudent to sacrifice
this requirement, and have a more comfortable
existence whilst riding.
This could easily be secured by having the handles
thrown a little more back and the saddle a little
more forward.
CYCLING AND SWIMMING EXERCISES. 25
In this way a good upright figure could be

obtained from a health point of view. (See Fig. 31.)
I would also advise cyclists only to use the same
amount of exertion as they would in walking.
In this way they will obtain a fair pace with a
minimum of exertion.
SWIMMING AS AN EXERCISE.
The advantages of swimming from almost every

point of view cannot be over-estimated; and, when
ever the opportunity presents itself, it is the duty of
everyone to obtain the mastery of the art. In doing
so, the faculty of endurance should be aimed at,
rather than any fancy method of progression, though,
indeed, every point about swimming is useful.
I would, however, particularly commend the
practice of swimming on the back. This is one
of the easiest methods of progression, and being a
natural means of resting, it lends itself to endurance,
thus proving of great utility in cases of danger or
other emergency.
To those, however, who live in the country, it is a
difficult matter to obtain the necessary swimming
practice. And to those so circumstanced I would
here recommend a swimming drill which I have
found of great use, inasmuch as the correct knowledge
of the movements renders the acquirement of the art
of swimming simple and easy.
Besides this, it also has its value as a physical

exercise of considerable merit.
FLOATING.
Prom the position of attention suddenly bring the
left foot apart, extend the arms upwards, and slightly
outwards above the head. Palms of the hands to the
front. Throw the head well back, and the back
slightly bent. (See Fig. 32.) This is the best possible
position for floating.
To swim on the back all that is needed is to
close the legs, and bring the arms sharply down to
the sides. This movement will send you four or five
feet through the water, after which the extended
position of the limbs should be again assumed.
THE BREAST STROKE.

I would also recommend that the intricacies of the
breast stroke be mastered whilst on terra firma,
instead of shivering in the cold water listening to the
oft-repeated directions of the swimming master.
From the position of attention bend the knees and
sink suddenly into a sitting position on the heels. At
the same time bring the hands to the chest over the
knees, as in Fig. 33.
From this position spring into the upright position,
bringing the feet apart as in Fig. 32, with, however,
the arms extended in front.
From this second position conclude the movements

by bringing the feet sharply together, and at the
same time describe a half semicircle with the arms,
outwards and backwards, until the hands reach the
chest, as in Fig. 34.
GAMES.
Optdooe games, as an accessory to health, are of the

ntmost value. They have certainly the inconvenience
health, cannot be over-estimated.

The principal reason for this is, that a co-ordination
of the will and muscles are manifest. The eye sees
the situation. The will orders the muscles to obey
its mandate, and the measure of success obtainable in
this way gives pleasure to our fancy ; and thus the
various adjuncts of the body assimilate to their
utmost, contributing to the general welfare of the
entire physical nature.
We have in this country, more than in any other,
made ample provision for the indulgence of games,
and it only remains for me to add one or two words
of caution and advice to those who may not be
physically fit for their indulgence.
Thus it is not wise to play a small boy with bigger

boys at football ; and the same principle may be
urged in sending a weak delicate man to play at the
same game. On the other hand, both with impunity
could play at cricket. For this reason, therefore, the
game of cricket is the safest for a weak or delicate
physique.
After which lawn tennis, goal-ball, and hockey
might be indulged in.
Whatever games you may be participating in, be
very careful not to overheat yourself, overtire yourself,
or allow yourself to get chilly after exertion.
• All these have attendant dangers which may have
serious consequences to the undeveloped physique.
EXERCISES FOR DEFECTIVE
DEVELOPMENT.
In the pursuit of our physical training we often meet

with many and varied forms of defective physical
development. Some of these are not only ungainly,
but are frequently most inconvenient and painful.
During the last few years the most prominent of
our medical faculty have recommended the exercise
of various muscles to counteract and remedy these
defects.
One of the most painful and ungainly of these
deformities is that known as "flat feet." In this
case, by reason of the feet not having had sufficient
exercise over hilly ground, the muscles of the arch
bones and the instep not receiving sufficient work,
they become weak, and the bones sink lower, causing
great pain.
Compositors suffer largely from this ailment, and
many others, such as those who live in flat towns ;
but, if taken in time, there are very simple and
effectual remedies which will meet the case of these
or any other forms of defective physical development.
D
EXEEOISES FOR THE FEET,

ANKLES, AND CALVES.
Prom the position of attention, place the left hand
on the left hip, and resting the right hand on the
back of a chair, in order to enable you to balance
yourself, raise all the weight of the body on to the
toes. (See Fig. 35.) After retaining this position
while you count six, sink on to the feet again, and
reverse the position by rising on the heels. (See
Fig. 36.) Remain in this position while you count
six, and then perform each movement alternately
twelve times.
These exercises will develop the foot in the front
and back part of the lower leg.
There are, however, groups of muscles at the sides
of the leg, which, when developed, add symmetry
and shape to the limb. The exercise for this being
a lateral or side-swaying of the body. First to the
left, resting on the left edges of the foot, and pro
jecting the left side outwards, as in Fig. 37.
Count four whilst in this position, and then reverse
by bending towards the right side and resting on
the right edges of the foot.
Perform the movement alternately twelve times.
(See Fig. 38.)
EXEEOISES FOR THE LEGS.
FIRST EXERCISE.
The legs are frequently deficient in development
both at the inner and outer groups of muscles.
This is not to be greatly wondered at, as the ordi
nary avocations of life generally predispose towards
developing the forward and backward muscles. It
is, however, very comforting to have a good develop
ment of the adductor and abductor muscles at one's
command. This is easily accomplished by a side
movement of the legs, viz. :—
Catch hold of the mantelpiece or bed-rail to pre
serve your equilibrium, and, with a side swing, lift up
the left leg to the left side in as nearly a horizontal
position as possible. When raised as high as you
can get it, bring it (See Fig. 39) back to the starting
point of attention. The leg is to be kept stiff and
rigid.
Perform twelve times, and then change by swinging
the right leg in a similar manner, balancing yourself,
of course, with the left hand.
SECOND EXERCISE.
It is not often that the front or back muscles of
the legs are deficient, the ordinary practice of running
EXERCISES FOE DEFECTIVE DEVELOPMENT. 37
and walking keeping them up to the mark, but, as

we have met with deficient development there, we
append the following remedial exercise :—
Lean on the mantelpiece with the right hand, and,
taking the right foot from the ground, balance your
self by the aid of the right hand and left foot, place
the left hand on the left hip ; now swing the right
foot forwards until as nearly in a line with the waist
as possible, keeping the knee stiff, then swing down
wards and backwards into the opposite direction at
the rear of the body. (See Fig 40.)
Repeat twelve times, and then change and perform
the same movements the same number of times with
the left leg.
THIRD EXERCISE.
A good movement for the legs, helping to give an

equal development and at the same time improve the
wind, is to place the hands on the hips and the
body perfectly upright (See Fig. 41), then making a
simultaneous spring from the balls of the feet.
Extend the feet apart until they are in the position
of the dotted lines in Fig. 41. Without losing the
momentum of the effort, bring the feet back again to
the starting point, and then continue the movement
for twelve times, after which gradually increase until
you are able to do it three or four times.
38 PHYSICAL TEAINING AT HOME.
FOURTH EXERCISE.
We frequently meet with cases of deficient con
tractile power to bring the knees into an upward
direction. This is easily overcome by bringing, first,
the right knee as high as possible up to the chest
{See Fig. 42), and then the left.
Perform the movement alternately. It may be
that you will only be able to lift the feet slightly, but
by perseverance you will find, and, in fact, obtain
sufficient strength by the exercise to enable you to
lift the knees much higher.
Perform twelve to twenty times.
EXERCISES FOR THE WAIST.

FIRST EXERCISE.
We now come to a part of our body which frequently
gives us a considerable amount of trouble, viz., the
trunk or abdominal parts. This is recognised so
much by many of us that we feel very indisposed to
take any trouble over the matter, and simply allow
that portion of the anatomy to get into a very ill-
conditioned state. When we reflect that the origin
of nearly all disease and ailments is from this
source, it ought to inspire us with sufficient zeal
to overcome these frailties, and I describe a few
exercises with this end in view.
EXERCISES FOR DEFECTIVE DEVELOPMENT. 39
Fig. 44. Fig. 45.

Assume the position of attention, keeping the

heels firmly together, with the toes pointing out
wards. Now raise the arms in front until level with
the shoulders, and, using them as a lever, swing them
first to the right side, not forgetting to keep the heels
together, and then to the left side. (See Fig. 43.)
Perforin sixteen times.
SECOND EXERCISE.
Place the hands on the hips, and then keeping the
legs stiff and rigid, with the feet firmly planted on
the ground, first bend to the right side, allowing the
head and shoulder to droop sideways to the right
(See Fig. 44), and then reverse the movement by
bending over to the opposite side.
Repeat this movement alternately sixteen times.
THIRD EXERCISE.
Place the hands on the hips with the thumbs to
the front. Now, keeping the legs stiff, bend forwards
from the waist into a prone position, until the body
is at right angles with the legs. (See Fig. 45.) After
counting two, resume the erect position again, and
then repeat the movement eight times.
When well practised in this, the movement might
be extended until the hands can touch the toes,
keeping the knees stiff.
EXERCISES FOE DEFECTIVE DEVELOPMENT. 41
FOURTH EXERCISE.
Place the hands on the hips, and bend from the
waist steadily backwards, the legs to be kept per
fectly stiff, thus making a backward arch of the body.
(See Fig. 46.) Reassume the erect position, and repeat
the movement eight times.
It may also be performed alternately with the third
exercise eight times.
EXERCISES FOR THE CHEST.
FIRST EXERCISE.
This is another part of the body which gives us
considerable trouble, and as these ailments principally
arise through having a contracted chest, the following
exercises will be found of much benefit.
It must first of all be impressed upon the pupil's
mind that he should exercise suflicient will power to
prevent him on any occasion allowing his shoulders
to droop forwards, or his chest to contract in front.
This may be more easily understood if we show an
erect figure with the fore-arms brought across the
chest, and the backs of the hands meeting in front of
the sternum bone. (See Fig. 47.) This is a position
in which it is impossible for the chest to be contracted,
42 PHYSICAL TEAINING AT HOME.
and a very simple but very beneficial movement can

be obtained from that point.
This is done by bringing the elbows well back
wards to the rear of the back. (See dotted lines of
Fig. 47.) After counting one, bring the hands
to the starting point again, repeating the movement
thirty-two times.
SECOND EXERCISE.
Contraction of the chest frequently occurs through
defective development of the scapular muscles of the
back and trapezium muscles of the shoulders.
In order to effectually develop these muscles it is
best to have some resistive force in front of you,
and nothing better can be devised than one of the
numerous pulley machines which are now before the
public.
The author uses one of his own arrangement by
which he can gradually increase the weights, and
consequently the resistive power. At first the weight
should not be more than three pounds, which can
afterwards be increased to eight or nine pounds.
Stand in front, about four feet away from this
machine, and catching hold of the handles (See
Fig. 48), turn the palms of the hands towards each
other, and then keeping the arms stiff, bring them
backwards until they are in a line with the shoulders
and sides of the body.
Pic. 49.
Repeat the movement twelve times.

Then after a little rest perform a similar number
of times over again.
THIRD EXERCISE.
It sometimes also happens that the front parts of
the chest are in a very defective condition. This is
again best overcome by having a resistive force to
work with.
Stand, therefore, with the back to the machine,
and, bringing the right foot forward, bend the knee,
keeping the left leg straight and the feet at right
angles. Let the body be erect, and the head well
back, then keeping the arms stiff bring them for
wards and upwards until they are above the head.
(See Fig. 49.) From this position bring the arms
outwards and backwards until they reach the starting
point again.
Repeat the movement twelve times, after which
perform it a similar number of times with left foot
forward.
FOURTH EXERCISE.
The last movement can be varied by closing the
heels and performing the movement from this position.
Endeavour to allow the arms to go as much back
wards as possible, so that a complete rotary circle
may be formed, as indicated by the dotted lines in
Fig. 50.
EXEECISES FOE DEFECTIVE DEVELOPMENT. 45
After having performed this movement twelve

times, reverse by bringing the arms forwards, down-
Fig. 50.
wards, backwards, and upwards until the arms are

above the head.
EXEECISES FOE THE NECK.

FIEST EXEECISB.
The formation of the muscular groups which go to
build up the neck are very seldom indeed in an
efficient state of development. The pupil must under
stand that there are groups of muscles which prevent
the head from falling too far forward, also in front

for allowing the head not to go too far backwards, and
again at each side to prevent the head from turning
sideways too much.
These when properly developed, especially in the
male, give a much better and more symmetrical
appearance than the soft and flabby condition in
which they are generally seen.
Place the hands on the waist, now keeping the
body facing the front, turn the head from the neck
until you are able to look at the rear of the right
shoulder. (See Fig. 51.) Pause in this position for a
moment, and then bring it to the front again, after
which repeat the movement to the left side, looking
over to the rear of the left shoulder.
Perform the movement three times in each direction,
and after a little time increase the number to six, and
eventually eight times.
SECOND EXERCISE.
Place the hands on the hips, and then, keeping the
body rigid, allow the back part of the head to fall
backwards as near as possible to the shoulder blades
(See Fig. 52), then bring the head back to the starting
position, after which reverse the movement by allow
ing the chin to touch the chest. (See Fig. 53.)
Repeat each movement alternately, pausing half
way each time, eight times.
Fig. 53 Fig. 54
THIRD EXERCISE.
A good general development of the neck can be
obtained by, in addition to the previous exercises,
performing a kind of horizontal rotary movement
with the head.
Place the hands on the hips, lean the head to the
left side over the left shoulder, then bring the head
backwards into the position of Fig. 52. Then in
cline it to the right side, until leaning over the right
shoulder. Then from thence bring it forwards until
in the position of Fig. 53.
Continue this movement three times, after which
reverse it a similar number of times.
EXERCISES FOR THE ARMS.

FIRST EXERCISE.
The arms of the body require perhaps the least
amount of attention; for being used so frequently
as they already are, they obtain a sufficient amount of
development to enable them to be of practical service.
There are, however, persons of sedentary and other
occupations who do not require to use their arms,
and consequently are in need of some development
there. It must be understood by them that there
are distinct groups of muscles attached to the arms
to enable them to move in various directions. The

principal group of these are the well-known biceps,
which are placed at the front of the upper part of
the arm. Any movement which brings the hands
close to the shoulders will assist in developing these
muscles.
First, obtain a pair of dumb-bells, weighing about
five pounds, and keeping a very tight hold upon
them, in order to place the nerve force in action,
raise the hands alternately up in the direction of the
shoulders, making the movement hinge from the
elbows. (See Fig. 54.)
Perform each movement alternately thirty-two
times.
SECOND EXBECISB.
Another good movement to develop the bicep
muscles is by the aid of a trapeze bar, which can
be hung from a doorway or ceiling, having the bar
about five feet six inches from the floor.
Now catch hold of the bar with the palms of the
hands facing each shoulder, and first spring up
until the head looks over the bar, and holding in
the position of Fig. 55. After retaining the position
for a short time, lower slowly. Continual practice of
these movements will enable you to raise up the dead
weight of the body without any spring.
As an instance of what this contractile force can
E
be developed to, the author hopes he may be excused

in mentioning that he holds several gold medals,
presented by various societies, for the feat of raising
his body from the ground by the aid of one finger
only, the middle finger of the right hand.
THIED EXERCISE.
The next great group of muscles is called the
extensors, which assist in extending the arms in
various directions. These muscles lie principally at
the back of the arm. They are, of course, assisted
by some muscles of the shoulders and back. Any
practice having the extension of the arms in view will
give the necessary development.
Using the same dumb-bells, commence from the
position of attention, then bring the hands on to the
shoulders. (See Fig. 56.) From thence, thrust them
first alternately upwards towards the ceiling, and
back on to the shoulders. Then, finally simul
taneously towards the ceiling, as indicated by the
dotted lines in Fig. 56.
FOURTH EXERCISE.
After resting for a short time from the preceding
movement, raise the hands on to the shoulders, then
thrust them simultaneously upwards, after whicli
bring them down on to the shoulders and thrust them
Fio. 57. Fig. 58.
outwards and sideways as indicated by the dotted

lines of Fig. 57. Bring them to the chest again,
after which extend them forwards in front of the
body. From thence to the chest, and finally to the
starting position at the sides.
Eepeat each movement in each direction eight
times.
REMEDIAL MOVEMENTS FOR
ORGANIC AILMENTS.
THE LIVER.
The value of physical exercises, if properly and
scientifically directed in alleviating cases of organic
ailments, is now generally conceded.
The principle to be observed is, by a proper use of
the muscles, to apply as much contraction or pressure
to the parts in question as will tend to restore
their diminished functions. A source of great trouble,
especially to those of middle age, is the liver, and one
of the best exercises for alleviating its discomfort is,
to stand at the front of a pulley machine such as we
have already described as in Fig. 48.
Now bring the feet well apart, keeping the feet
firmly on the ground, bend well from the waist and
side over the left knee, until the hands are close to
the ground. (See Fig. 58.) After which, bring the
body into the erect position again. Still, however,
keeping the feet apart, raise the hands until they are
above the head, and from that position reverse the
54 PHYSICAL TKAINING AT HOME.
previous movements by bringing the hands to the

outside of the right foot, bending over the right knee,
as shown in the dotted lines of Fig. 58.
Repeat these movements at either side twelve
times.
Another movement, almost equally effective, is to
advance the right foot about eighteen inches forward,
keeping the feet at right angles, and, if possible, keep
the knees straight. Keep the body in a line with the
right foot, looking in the direction in which it is
pointing. Now, bending sideways to the right,
thrust the right hand downwards towards the ground,
and raise the left hand above the head, looking up at
the upraised hand. (See Fig. 59.) On this position
reverse the movement by lowering the left arm and
raising the right, bending to the opposite side.
Arms to be kept straight.
Repeat this movement alternately to each side
twelve times.
INDIGESTION.
The miseries of indigestion can often in a similar
way be remedied. In this case, however, the move
ments should be in a different direction.
Stand as before at the front of the machine,
keeping the arms and knees stiff ; bend steadily
towards the ground. (See Fig. 60.) After remaining
there a moment, rise into the erect position, keeping
the arms and knees stiff.
REMEDIAL MOVEMENTS FOE ORGANIC AILMENTS.
Pig. 61. Fig. 62.

After you have become used to this movement, the

exercise might be extended by raising the arms
above the head, leaning slightly backwards, as shown
in the dotted lines of Fig. 61.
Repeat these two movements about twelve times
each.
RESPIRATION.
Difficulty of breathing and thinness of voice are
often produced by the contracted state of the chest,
and consequently limited amount of space for the
respiratory organs to exist in. In grappling with
this difficulty the principle to be aimed at is to
increase the capacity and size of the thorax by
raising the side walls or intercostal parts. This is
best done by standing with the back to the machine
with the arms down by the sides.
Prom this position, keeping the arms straight,
raise them sideways and upwards until above the
head, as shown by the dotted lines in Fig. 62.
As the arms are being brought above the head
inhale a long, deep breath, thus filling the air cells of
the lungs when in the most favourable position for
doing so. Now bring the arms downwards and
outwards to the sides again, and as the arms are
being depressed against the sides, expel at the same
time the air from the lungs.
Repeat this movement thirty-two times, inhaling
REMEDIAL MOVEMENTS FOR ORGANIC AILMENTS. 57
air as the arms are raised, and expelling it as the

arms are depressed downwards.
Another variety of the exercise is to perform the
same movement in a prone posture ; standing, with
the face towards the machine, bend downwards until
the body is at right angles. (See Fig. 63.) Then
bring the arms outwards and backwards to the sides,
a movement very similar to the breast-stroke in
swimming. (See dotted lines in Fig. 63.) Perform
this movement about twelve times.
LUMBAGO.
Lumbago is another source of trouble to those of
us who, advanced in years, are obliged to give up
the more active forms of exercise. Great benefit can
be obtained in this complaint by standing before, and
facing the machine.
Now, keeping the knees stiff, bend down towards
the ground. (See Fig. 64.) From that position rise
into the erect posture, and then extend the arms
sideways and backwards as shown by the dotted lines
in Fig. 64.
Repeat this movement about twelve times.
Another method is to sit on a small stool before,
and facing the machine, and catching hold of the
lower handles readily adjusted by a simple contri
vance, you extend the body backwards, as in rowing,
only in a more exaggerated form. (See the dotted

Figure of Fig. 65.)
Repeat this movement thirty-two times, with about
ten pounds of weights on the machine.
If the complaint is acute, apply several folds of
thick flannel, well heated, to the parts.
DEBILITY.
General Debility is a phrase which may be applied
to those who feel " out of sorts " ; but whether organic
or muscular, a proper diagnosis is necessary before
one can say. There is one very excellent movement
which very often gives relief, and can never at any
time do any harm.
For this exercise you require either a trapeze bar
or a pair of rings, suspended from the ceiling, and
about five feet six inches from the floor.
Stand directly under the rings, and, keeping your
feet there as the centre of gravitation, catch hold of
the rings and lean back ; now, being careful to keep
your feet on to their position, you revolve to the
right side, as shown in the dotted lines of Fig. 66.
You, in fact, describe a horizontal circle with the
trunk of the body suspended from the hands, and
keeping the feet on the floor.
After having performed this movement six times,
revolve round in the reverse direction a similar
number of times.
REMEDIAL MOVEMENTS FOE ORGANIC AILMENTS. 59
EXERCISES FOR THE TRUNK.
In order to perfectly develop the muscles of the

trunk of the body, which have so much influence
upon the various organs it contains, special apparatus
is sometimes necessary. And one which the author
has found very effective is a series of ladders with
square holes about twenty-four inches wide in them.
The most simple of these is shown in Fig. 67.
This consists of two or three holes, and is suspended
from the roof of an ordinary room.
The pupil sits in the bottom square. (See Fig. 67.)
And from thence he sits into the square above him.
In doing so, however, he faces in the opposite
direction. He then proceeds to the topmost square
in a like manner, threading his way back again to
the bottom square feet first .
Another form of the ladder is to have one contain
ing six squares. (See Fig. 68.) In this a more
numerous set of exercises, having important results
upon the trunk muscles, can be obtained.
The pupil can proceed either upwards, diagonally,
or thread his way round, sitting in turn in each of
pm. at.
the squares. Or lie may clamber diagonally from

one square into another, and retrace his way back
again head first. (See Fig. 69.)
In fact, there is scarcely any end to the vast
amount of exercise which can be performed upon this
particular kind of apparatus; all of which will be
found to greatly strengthen the entire muscular
system, thus in the end also greatly benefiting the
organs of the body which, perhaps, have previously
caused him so much discomfort.
KEEPING STRONG.
THE BOXING BALL.

Wi must now assume th'at the pupil, having practised
all the various exercises set forth in the preceding
chapter, has become strong and well.
The next point for him to consider is how to keep
so. A very simple method, especially to those who
have limited time, is practising with a boxing ball.
This is an ordinary Association football, fastened
by a cord to the ceiling, and also by another cord
to the ground.
Standing pretty close up to this ball, the pupil
should throw himself into a boxing attitude, and,
striking with his left hand, as in Fig. 70, should
knock it away from him. It will, however, quickly
come back and rebound upon the striker, who must,
either by dodging his head to one side, or putting up
a guard (see Fig. 71), evade the return blow.
This simple contrivance affords an endless amount
of excitable exercise, and induces perspiration, a
circumstance of considerable value in physical
training.
THE PEBSS BARS.

The press bars are a pair of thin perpendicular
poles fastened to the ceiling and floor, and placed
about eighteen inches apart. They can either be
made of polished wood or galvanised tubing, fitted
in flanges, top and bottom.
The exercises on these bars are very varied and
conducive to health. One of the simplest, yet most
valuable, is to stand before the bars with the toes in
a line between the bars. Catching hold of the bars,
at a height about level with the shoulders, the pupil
should force his chest between the bars, allowing the
elbows to project backwards. He then, by straighten
ing the arms, forces the body back again.
This movement should be repeated about twenty
times, and is of great use in strengthening and
straightening the shoulders.
Various forms of climbing can also be indulged
upon the press bars, either on the single or double
poles.
One of these is shown in Fig. 72. In this the
pupil catches hold of the bars above his head, and,
bringing his knees inwards between the bars, he
places his feet on the outside portion of the bars
(see Fig. 72), and in this way climbs up and
down.
Fia. 73.
r
THE QUAKTER CIRCLE.

The quarter circle is another very good apparatus
for keeping the body in " form."
In Fig. 73 we give an illustration of one used by
the author, from which it will be seen that almost
every variety of exercise can be obtained from it.
One illustration shows a pupil lying on the bent
plank, with arms above his head, and pulling a pair
of pulleys down to his sides with stiff arms, exercising
in this way the muscles of the back, and front pectoral
muscles of the chest. Figure next to him is practising
with an upright sculling machine, thus exercising the
wrist and oblique muscles of the trunk.
Then, again, we have one practising a rowing
movement ; and, finally, with back turned towards the
machine, a pupil performing the chest extension.
This is a very admirable machine, but rather too
costly to become of popular use.
OUTDOOR GYMNASTICS.
It is always advisable whenever possible, and when
the variable conditions of our climate will permit, to
take physical exercise out of doors. By doing so we
inhale a far greater amount of purer air, without the
danger of inhaling the impurities which sometimes a
heated room produces.
In Fig. 74 I give a sketch of a very nice set of
KEEPING STRONG. <J7
gymnastic appliances for this purpose. They are

made, by the way, by T. M. Gardner, of Hoddesdon,
Bucks, whom I can recommend for any apparatus
required for physical exercises.
In this outdoor apparatus there will be seen a pair
Fig. 74.
of inclined poles with a pupil coming down in a sitting

position j a pupil will be seen climbing the ordinary
inclined ladder ; one is seen hard at work climbing a
rope ; another proceeding hands and feet up the
inclined plank, while another is performing a greater
F 2
muscular feat of going up a sparred plank by the aid

of his arms alone.
In all of these exercises provision should be made
against the possibility of an accident, either by placing
a mattress underneath, or, in some other way, reducing
mishap to a minimum.
A FEW HEALTH HINTS.
X H ERE append a few simple elementary rules for

keeping the body in good health, which at this point
may perhaps be appropriate.
1. If you are in healthy and convenient surround
ings, get out into the open air for at least half an
hour before breakfast.
2. The breakfast should be the best meal of the
day. Eat, therefore, a very good breakfast, a good
mid-day dinner, a light tea, and a lighter supper.
'6. Do not bolt the food. Eat slowly, allowing the
teeth to masticate instead of the more delicate
muscles of the stomach.
4. Do not drink the tea while the food is in the
mouth. If you do, the food will absorb the tannin,
causing indigestion.
5. People while in the growing stage require more
food than those of middle or old age. Avoid, how
ever, heavy meals at any time, rather eating less, and

more frequently.
6. Perform some exercises if possible between
meals, especially between the hours of eleven and
one o'clock, when the body is best fitted for work.
7. Endeavour to get vegetables or fresh ripe fruit
daily. Brown or whole meal bread is preferable to
white.
8. Alcoholic drinks are best avoided entirely. Do
not drink between meals ; if at all, very sparingly.
9. Tea, coffee, cocoa, and milk are good and safe
drinks. Tea, however, should not be allowed to stew,
as it becomes poisonous.
10. Be careful not to drink much while the body
is in a heated state. Instead, the mouth and throat
might be rinsed. Good milk is, however, a safe drink
while the body is in this condition.
11. Clothing should be regulated by the climatic
seasons. Thin flannels are best for exercising in.
Warmer clothes after exercise.
12. Exercise should be taken daily, and, if possible,
in the open air. Do not neglect the trunk of the
body in this respect.
13. If you are in a good healthy condition, sponge
the body over after exercise with cold water, or take
a cold bath, followed by a vigorous rub with a rough
towel.
A PEW HEALTH HINTS. 71
14. Never take a heavy meal shortly before or

shortly after violent exercise, such as football, &c.
15. Fresh air is one of the best means of producing
natural and healthy sleep. Always sleep with the
windows slightly opened.
16. In bad weather endeavour to keep the mouth
closed, and breathe through the nose.
17. Do not contract the habit of smoking at too
early an age. It produces sleeplessness and nervous
debility. Smoking upon an empty stomach is very
injurious.
18. Exercise makes one feel like a new man, and
greatly increases the physical powers, and gives more
strength to resist disease.
19. Exercise to prevent disease, rather than wait to
exercise to cure it.
20. Moderate regular and vigorous exercises, with
proper attention to sleep, diet, and bathing, with lofty
thoughts, will add dignity and grace of bearing,
which come from fine muscles and consciousness of
nervous force.
As food enters so largely into the matter of
building up the body, I append a table showing the
relative times taken in the digestion of various
foods, and also a physical development table, show
ing what the measurements of healthy individuals
should be.
DIETARY TABLE.
Hours. Hours.
Boiled rice 1 Cheese 34
Boiled tripe 1 Boiled eggs (hard) 34
Raw apples 14 Boiled cabbage 4
Boiled salmon 14 Fried eggs 34
Boiled sago If Boiled or roasted fowl ... 4
Boiled (cured) codfish 2 Roasted pork H
Boiled beans 24 Boiled gristle 54
Sponge cake 24 Melted butter 3.50
Baked potatoes 24 Venison 1.50
Roasted goose 24 Turkey 24
Boiled gelatine 24 Rice 1
Broiled lamb 24 Peaches 4|
Boiled beef 2£ Pastry 3
Boiled apple dumplings ... 3 Custards 2|
Roasted beef 3 Oysters, raw or stewed.. 2}
Boiled mutton Si Duck 4
Boiled carrots 3i Soups 4
Roasted mutton 3| Brain If
Bread 34 Chicken 2J
Boiled potatoes 34 Lamb 2|
Boiled turnips 34
PHYSICAL DEVELOPMENT TABLE.
Height. "Weight. Chest. Upper Fore Neck. Thigh. Calf.
Arm. Arm.
ft. in. Bt. lb. st. lb. in. in. in. in. in. in. in..
5 0.. 7 5to 7 9 . .. 32 to 33 . .. 11 . . 8 .. 11 . .. 15 . 11
5 1.. . 7 9„ 7 13 . . 33 „ 34 . .. 11 . . 9 . .. 11 . .. 16 . " 11
5 2.. 7 13 „ 8 4 . . 34 „ 35 .. 12 . . 9 .. 12 . .. 17 . 12
5 3.. . 8 4 „ 9 1 . . 35 „ 36 .. 12 . . 10 . .. 12 . .. 18 . 12
5 4.. . 9 1 „ 9 7 . . 36 „ 37 . .. 13 .. . 10 . .. 13 . .. 19 . 13
5 5.. 9 7 „ 10 0 . . 37 „ 38 . .. 13 . . 10 . .. 13 . .. 20 . .. 13
5 6.. 10 0 „ 10 7 . . 38 „ 39 . .. 14 . . 11 . .. 14 . .. 21 . .. 14
5 7.. . 10 7„ 11 1 . . 39 „ 40 . .. 14 . . 11 . .. 14 . .. 22 . .. 14
5 8.. . 11 1 „ 11 10 . . 40 „ 41 .. 15 . . 11 . .. 15 . .. 23 . .. 15
5 9.. 11 10 „ 12 10. . 41 „ 42 . .. 15 . . 12 . .. 15 . .. 24 . .. 15
5 10 . . 12 10 „ 13 3 . . 42 „ 43 .. 16 . . 12 . .. 16 . .. 25 . . 16
5 11 .. 13 3 „ 14 0 . . 43 „ 44 . .. 16 . . 12 . .. 16 . .. 26 . .. 16
6 0.. 14 0„ 14 6 . . 44 „ 45 . .. 17 .. . 13 . .. 17 . .. 27 . . 17
RECREATIVE EXERCISES.
When you feel yourself in the possession of physical

strength and a superabundant store of activity, the
desire frequently grows upon you to give vent to some
of the attributes of these gifts. This is not always
possible, except in a well-fitted gymnasium. I there
fore submit a few drawings showing what can be done
at home in this respect.
PASSING THE FEET.

A good exhibition of the flexibility of the body is
shown by sitting upon the floor, with a hand at each
side ; and then placing the weight of the body upon
the hands, cross the feet, and pass them to and fro
without touching the floor. (See Fig. 75.)
The arms, of course, must be kept very straight and
not wide apart.
THE KNEEL JUMP.

Another exercise requiring some agility is to kneel
upon the floor, and, with a spring from the knees (see
Fig. 76) , jump up into an upright position on to the

feet.
It will assist the accomplishment of the feat if you
will clench the hands and bring the arms well back
wards to the rear ; and in making a spring bring
the arms forwards and upwards.
Fia. 75.
A PRESS UP. .
Another feat requiring strength and activity is the
press up.
In this exercise you stand a little distance away
from a table, then, inclining the body forwards, you
RECREATIVE' EXERCISES. 75-
place your hands on the edge of the table, and

allowing the body to sink' forwards, assume the
position of Fig. 77. From this attitude you must
endeavour by a sudden push with the arms and
contraction of the leg and trunk muscles to reassume
the starting position.
Fig. 76.
The feat consists of the difficulty of being able to do

it at some distance away from the table.
THE CEOUCHING JUMP.

This feat consists in assuming a crouching position
a little distance from the table. (See Fig. 78.) And
then suddenly making a spring, keeping in that

position, on to the edge of the table.
JUMPING THROUGH THE HANDS.

As a continuation of the previous feat, jumping
through the hands will be found even more awkward.
Fro. 7".
After arriving on the table, you lean forwards,

placing your hands at the opposite side. Knees and
arms stiff. (See Fig. 79.)
From this position you pass your feet through the
hands until you arrive on the floor.
RECREATIVE EXERCISES. 77
THE LEVER.
A feat requiring a fair amount of strength is to
invert the hands at the edge of the table ; and then
allowing the body to slowly incline forwards, raise
the legs until they and the shoulders are in a perfectly
horizontal position. (See Fig. 80.)
Pig. 78.
MOUNTING THE CHAIRS.
In this exercise you obtain a pair of strong kitchen

chairs, and place them about 2ft. apart with the
backs towards each other.
Standing between them with the hands on the hips,

you mount the spindles of the chairs alternately (see
Fig. 81) until you are able to mount the tops of the
chairs.
This exercise can also be done by jumping or
moving the feet simultaneously on to the rails.
Tig. 79.
In this way also a complete spring can be made

from the floor on to the tops of the chairs.
Another variety is to make a half turn in the
ascent, and another half turn in the descent.
THE SITTING POSITION.

This feat consists in placing the right hand on the
edge of the front of the chair, and the left hand on
the top of the back of the chair. Then, resting the
weight of the body on to the hands, you pass the left
Pig. 80.
foot and leg over the chair into a sitting position.

(See Fig. 82.) Do not, however, allow the body to
touch the seat of the chair, but bring the right foot
and leg on to the same side as the left.
Reverse this movement.
WALKING THE CHAIR.

In this feat you stand at the back of the chair, and
then leaning forward, place the hands at the edges of
the seat, at the same time allowing your legs to
move upwards in a horizontal position. (See Fig. 83.)
Fig. 81.
You now, by a series of short contractive move

ments, propel the chair along the ground.
BALANCING ON THE CHAIR RAIL.

This exercise requires a little careful manipulation.
Stand with your back to the back of the chair, and
placing a hand at each side of the top of the rail,

slowly allow your body to lean backwards, until the
body becomes in a perfectly horizontal position. (See
Fig. 84.)
THE CHAIR POSITION.
This feat requires a good development of the waist
muscles, as well as those of the arms.
Place two chairs with the backs towards each

other about two feet apart; and standing between
them, with a hand upon each rail, slowly lift up the
legs, keeping them perfectly stiff and bending from
the waist only, until they assume a right angle
position. (See Fig. 85.)
G
THE SHOULDER BALANCE.
In this feat you start from a sitting position with

the back of the chair at your right side.
Place the right hand on the top of the rail, and
the left hand on the edge of the seat. Now,
Fig. 83. Fig. 8t.
resting the weight of the body on to the hands,

pass both feet backward through the hands, and place
the right shoulder on to the top rail of the chair, just
before the right hand.
j
Continue the movement by elevating the feet into

perpendicular position, as seen in Fig. 86.
SWINGING ON TO OBJECTS.
When circumstances permit, a great deal of
Fig. 85. Fia. 86.
recreation can be had by swinging from a rope

fixed in the ceiling from one object to another.
We give the simplest form of doing this in
Fig. 87.
In this you start from one table, and swinging,

land upoir one placed at some distance apart. (See
dotted figure in Fig. 87.)
But many varieties can be obtained by the substitu
tion of chairs, stools, and other more intricate objects,
Fig. 87.
when it will be seen the balancing power becomes a

more delicate matter.
. THE RECREATIVE FRAME.
One of the best means of physical recreation at
home is by means of the recreative frame. In
$6 PHYSICAL TRAINING AT HOME.
Fig. 88 we give a drawing of one in the possession

of the author, with a class of boys exercising them
selves thereon.
But the exercises, which are of a highly beneficial
character, are suitable for either sex, and for children
or adults.
The movements will almost suggest themselves,
and consist in moving from one square to another in
various directions.
DEFENSIVE EXERCISES.
A BOXING LESSON.
It happens very frequently that once possessed of
physical strength and activity, our desires incline for a
little scientific knowledge in what we may term defen
sive exercises. And I think all of our readers will
agree with me, when I say that the physical training
of any Englishman cannot be considered complete
unless it includes a knowledge of these pastimes.
To know how to box, fence, or wrestle, does
not necessarily imply that one should become an
aggressor. But I certainly think that everyone
should at least have the means of defence at his
disposal.
This is especially the case with our boys, who,
going to school, are frequently saved the ignominy of
being bullied, and from the immorality of being
coerced into deceit by their reputation (if they have
it) of being known as a good fencer or boxer.
It is therefore with this view that I place before
my readers the means by which they themselves may
give their boys a few lessons of this kind. I do this
88 PHYSICAL TKAINING AT HOME.
the more readily on account of the difficulty expe

rienced in obtaining suitable teachers who can be
trusted with the boy's companionship during this
training.
Another reason why I have chosen boys to be my
object-lesson is because an adult can the more easily
acquire knowledge when endeavouring to impart it to
others.
THE POSITION.
In boxing, the correctness of the position or
attitude of readiness is very important. The body
should be so placed as to be nicely balanced, either
to resist attack or to follow up with it.
Advance, therefore, the left foot about twelve
inches forward, the feet being at right angles and
both knees slightly bent. The left arm should
gradually slope down until the hand is about level
with the waist. The right fore-arm should bend
from the elbow and across the front of the body,
until the right hand is close to the inside of the left
elbow. (See Fig. 1.)
THE ATTACK.
In making the attack, the left foot should be
advanced and the right leg and the attacking arm
straightened simultaneously, i This gives force to the
blow. (See Fig. 2.)
DEFENSIVE EXERCISE!*. 89
Fig. 3. Fie. (.
THE DEFENCE.—No. 1. GUARD.

Theoretically, there are many guards in boxing,,
but practically there are only four.
In defence, the principle to be observed is to meet
your opponent's attack, and not to wait until the
force has been fully received.
The first guard consists of thrusting the right arm
forwards and upwards above the head, so that you
may be able to look over the back of the upper part
of the right arm. The muscles should be braced and
the arm kept stiff.
The object being to repel an attack delivered at
the right side of the face. (See Fig. 3.)
The second guard consists of inverting the left
elbow until it is on a level with the eyes, and the
hand towards the mouth.
If you endeavour to form a sharp angle with the
elbow, the object being to frustrate an attack
delivered at the left side of the face, the right arm
will retain its position. (See Fig. 4.)
The third guard consists of allowing the right arm
to suddenly drop from the elbow, until the hand is
parallel with the right thigh. The object being to
guard the body blow delivered at the right side.
(See Fig. 5.)
The fourth guard consists of suddenly dropping the
left arm downwards, until it is parallel with the left
DEFENSIVE EXERCISES. 91
Pio. 7. Fio. 8.
thigh, thus preventing a body blow delivered at the

left side. (See Pig. 6.)
COUNTER-ATTACKS.
No. 1. Counter-attacks is the method by which an
opponent's attack may be diverted, and himself placed
in an unfavourable position, leaving him open to an
easy attack on your part.
This method of converting your defence into an
attack is by far the best method of acquiring know
ledge, and requires a little more skill, perhaps, than
force.
It will now be necessary to obtain, if possible, a
couple of boys of similar physique.
They should wear boxing gloves, and both stand
in the position of Fig. 1, with the toes of the left foot
almost meeting.
One should agree to assume the function of attack,
and the other that of counter-attack.
The assailant will now lead off with the first
attack, lungin.g with the left foot, straightening the
left arm, and endeavour to strike the defender's right
cheek.
The defender will throw up the " first guard " (see
Fig. 3), but instead of raising the right hand over the
head as in Fig. 3, he should lean forward, pressing his
opponent's left arm away, and striking him upon the
face, as in Fig. 7.
Fio. 11. Fie 12.
«4 PHYSICAL TRAINING AT HOME.
No. 2. In Counter-attach No. 2 the assailant should

endeavour to strike his opponent upon the left side of
the face with his right hand.
The defender should meet it by promptly putting
up " the second guard," and after having warded off
the attack, should straighten his left arm and reach
his adversary's face. (See Fig. 8.)
No. 3. The assailant should lead off, and endeavour
to strike his opponent upon the right side of the
body.
The defender should instantly drop the " third
guard," and after having warded off the attack,
should straighten the arm and endeavour to strike
his assailant's left side. (See Fig. 9.)
No. 4. In No. 4 Counter-attack the assailant should
endeavour to strike his opponent at the left side
of the body with his right arm, upon which the
defender should show the " fourth guard " ; and
having warded off the attack, should straighten his
left arm and endeavour to reach the right side of his
opponent. (See Fig. 10.)
No. 5. In this Counter-attack the assailant leads
off with No. 1 Attack, endeavouring to reach the
right side of his opponent's face with his left
hand.
The defender, however, smartly brings his left
arm underneath the one attacking, and, raising it
upwards, places him in the disadvantageous position
of being liable to receive a blow upon his left side

with the defender's right hand. (See Fig. 11.)
No. 6. There is another variety by which the No. 1
Attack can be eluded, and the assailant placed in a
very disadvantageous position.
The assailant leads off with No. 1 Attack. The
defender quickly bends his head a little to the right,
Fig. 13. Fig. 14,
and when he finds his opponent's attack pass over his

left shoulder, he is then in a position of being able to
inflict a double Counter-attack : First, by raising his
left hand towards his assailant's face, and secondly,
by striking his opponent upon the left side of his
body with his right hand. (See Fig. 12.)
BOXING BALL PRACTICE.
It may not always be convenient to obtain part
ners to engage in this friendly practice. A fair
substitute may be found in practising with a boxing

ball.
This is a round Association football, tied with a
cord from the ceiling, and fixed by another cord
towards the ground ; the ball being opposite the
pupil's head or neck. With this ball, all the fore
going movements may be practised, until such time,
at any rate, as you may be able to fall in with a
friendly opponent.
A FENCING LESSON".
THE POSITION OF "ENGAGE."
In fencing, as in boxing, there are many attacks
and parries, but in actual practice very few, except
those which I am about to describe, are ever shown.
And given an equal amount of knowledge, the fencer
who displays most coolness and activity generally
comes off the best.
The position of " engage " should be well practised
before anything more advanced is attempted.
The right foot should be advanced about twelve
inches. The feet should be at right angles, and both
knees slightly bent over their respective foot. The
body should be erect, the left hand raised above the
head, the right arm should slope down, and the foil
grasped about half an inch from the haft, the thumb
being placed upon the convex side, which should be

uppermost. The foil should be tilted upwards, the
point of the foil being opposite the opponent's breast.
{See Fig. 1.)
THE ATTACK.
In making the attack the right foot should be
advanced, the left straightened, the feet still being
Fio. 1.
at right angles. The right arm should also be

straightened, and, in order to give force to the effort,
the left arm should be allowed to drop until close to
the left thigh. {See Fig. 2.)
THE DEFENCE.
" QuARTE."
Quarte is perhaps the most commonly used
" defence " in fencing.
H
When the opponents are facing each other, both in

the attitude of the " engage," with the foils crossed,
and the point of each being on a level with the
adversary's breast, the assailant should endeavour,
by showing the attack, as in Fig. 2, to reach the left
side of the defender.
Fig. 2.
The defender should meet his opponent's attack by

showing the defence of " Quarte," which consists of
pressing the attacking blade to the defender's left
side. {See Fig. 3.)
Tierce.
It sometimes happens in crossing and re-crossing
that the blades of the opposing foils get placed on the
opposite sides to which they were in the " Engage."
This is called the tierce side.
In order to show its usefulness the assailant will
Fig. 4.
H 2
100 PHYSICAL TRAINING 'AT HOME.
make the attack from that side, and endeavour to

reach the right side of the defender.
The defender will then show " tierce."
This consists of pressing his opponent's blade away
to the right. (See Fig. 4.)
The Semi-circle.
When the assailant endeavours to reach the right

shoulder of the defender, the " semi-circle " parry is
generally put into action.
The fencers commence as in the first " engage
ment," and when the assailant endeavours to reach
the right shoulder, the defender should, by a down
ward and upward twist of the hand from the wrist,
make a semi-circle with the foil, passing it underneath
his opponent's blade, and then bringing his hand close
to his shoulder, should ward off the opposing blade.
(See Fig. 5.)
Seconde.
The " defence " of seconde is used when the

assailant endeavours to reach the right thigh or
waist of the defender. The defender, by pronating
his hand downwards, brings his foil in a semi-circle
across and then downwards against the blade of his
assailant, which he presses away to his right side.
(See Fig. 6.)
DEFENSIVE EXEKCISES. 101
Fig. 6.
PHYSICAL TRAINING AT HOME.
COUNTER-ATTACKS.
No. 1 . When the assailant finds his attack parried

by the defender's "quarte" (see Fig. 3), he should
show "counter-attack" No. 1.
This is done by lowering the point of his blade
until it passes underneath that of the defender's, and
then, leaning forward, he should be able to reach his
opponent's breast.
The defender's parry for No. 1 " counter-attack "
is to rapidly go into the parry of " tierce defence."
No. 2. When the assailant finds himself foiled in
the second attack by the defender's " guard of tierce "
(see Fig. 4), he should rapidly drop the point of his
foil, and, passing it underneath his opponent's "guard,"
should again make the attack.
The defender's parry for this second attack is to
show " quarte."
No. 3. When the assailant finds his attack upon
the right shoulder of the defender foiled by the
latter's defence of " semi-circle " (see Fig. 5), he
should counter-attack by rapidly dropping the point
of his foil, passing it underneath that of the defence,
and again make the attack.
The defender's parry for the third counter-attack
is to again show the defence of " semi-circle."
No. 4. When the assailant's attempt to reach the
Pie. 3.
right thigh, or waist of the defender is foiled by the

latter's defence of seconde, he should attempt the
fourth " semi-circle " by tilting up the point of his
foil over the hilt of the defence, and then pressing
forward, endeavour to repeat the attack.
The defender's parry for the fourth counter-attack
is to show another " seconde."
A BOUT AT SINGLE-STICKS.
THE "ENGAGE."
The "Engage" is the position which opponents

assume preparatory to the commencement of attack
and defence.
The right foot should be advanced—the feet at
right angles. Both knees slightly bent. The left
arm brought behind the back, and the right arm
sloping downwards until the point of the stick is
close to the ground. (See Fig. 1.)
The opponents should cross sticks on the outer, or
right side.
THE ATTACK.
In making the attack, the assailant should, by a

quick movement, bring his stick over his right
shoulder, and then, lunging forwards with the right
foot, swing his stick downwards npon the head of the

defender. (/See Fig. 2.)
THE GUARDS.
No. 1. When the assailant brings his stick in a
downward direction, the defender should show No. 1
" guard," by quickly raising the right hand above the
head, and allowing the stick to incline outwards and
downwards to the left side. (See Fig. 3.)
No. 2. Number 2 attack, the assailant should
commence by bringing his stick from the left
shoulder and striking in the direction of the right
side of the defender's head.
The defender will show No. 2 " guard " by invert
ing his stick upwards, his hand being close to his
right shoulder, and the stick covering the right side
and front of his face, the point being tilted forwards.
[See Fig. 4.)
No. 3. The assailant should commence Number 3
attach by bringing his stick from his right shoulder
sideways and downwards towards the defender's
left leg.
The defender should show No. 3 " guard " by
assuming the position of the " engage." (See Fig. 1.)
And then, passing his stick across his body, should
ward off the attack of his opponent. (See Fig. 3.)
No. 4. When the assailant makes his fourth attack,

he does so by bringing his stick from his left shoulder
downwards, and against the right leg of the
defender.
The defender, still keeping in the position of
" engage," shows No. 4 " guard " by simply passing
his stick a little to his right. (See Fio. 4.)
Fig. 6.
As in boxing and fencing, many various and counter

attacks can be made, but these can all be met by a
good knowledge of the foregoing " defence."
Do not, in your excitement, allow the left arm to
wander away from its place at the back of the body
(see the assailant in Fig. 4) , otherwise it will probably
get into the way and receive a nasty cut or two.
WEESTLING (WE INKLES).
THE HOLD.
There are several forms of wrestling, each having
their different rules and modes of taking hold.
We can, however, only find room for one, viz., the
"Cumberland and Westmoreland" style, which is,
perhaps, the most popular and more, generally used
than that of any other in this country.
The friendly competitors should agree to the
principle that, when falling, the uppermost one should
not fall upon the underneath one, as sometimes some
damage may be received in this way, which it is best
to avoid.
In " the hold," the right arm of each should be
placed underneath the left arm of the opponent.
The hands should meet at the back, and the fingers
grasped after the fashion of a hook. The feet should
be well apart, in order to form a good base, and some
distance away from those of the opponent. (See
Fig. 1.)
THE CROSS-BUTTOCK.
In performing the " cross-buttock " the assailant,
after a series of feints, rapidly brings his right leg
Fig. 3. Fig. 4.
to the outside of his opponent's right leg, and

throwing all his weight upon the upper parts, at the
same time he pulls his opponent's waist inwards.
(See Fig. 2.)
THE OUTSIDE CLICK.
" The outside click " consists of the assailant's left
leg being rapidly entwined around the back of his
opponent's right leg (see Fig. 3), and emphasising the
movement by throwing his weight as before upon
the upper balance of his opponent's body, he
presses forward, and secures a fall.
" The back heel " is performed in a similar manner,
with the exception that the assailant should only
bring his left heel around, and at the back of his
opponent's right heel, and, then pressing, should
endeavour to throw.
THE HIPE.
The " hipe " is performed by the assailant striking
the right side of his opponent's right leg with the
inside of his left foot, and endeavouring at the same
time to throw him over to the left side, by pressing
him in that direction. (See Fig. 4.)
THE HIPE AND BUTTOCK.

This requires a very smart piece of play on the part
of the assailant in performing the hipe as described
above. He should endeavour to take both feet of his
DEFENSIVE EXEBCISES. 115
opponent off the ground, and, when they are in this

position, he should, with a rapid twist of his own
body, perform the cross -buttock movement. (See
Fig. 5.)
THE SWINGING FALL.
A very effective piece of play is that known as the
swinging fall. In this the assailant presses his chest
Fig. 5. Fig. 6,
forward underneath that of his opponent, and then,

stooping, presses his opponent's chest forwards, thus
tilting his feet off the floor. When off the ground
he should, by a rapid circular movement, describe a
series of quick circles (see Fig. 6), and finishing up
the performance by throwing his opponent with the
cross-buttock fall.

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Physical Training at Home

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This is a reproduction of a library book that was digitized

by Google as part of an ongoing effort to preserve the

The need of an authoritative manual on physical

foreigners were only equal to one British subject.

changed conditions of life have made our boasted

running, cycling, swimming, and games, have all

EXERCISES FOR DEFECTIVE DEVELOPMENT.

REMEDIAL MOVEMENTS FOR ORGANIC

EXERCISES FOE THE TRUNK.

A FEW HEALTH HINTS

One of the first essentials in getting the body into

While practising avoid any tight or superfluous

time bring the stick downwards, and behind the

Dumb-bell exercises are not always advisable. There

wards, and backwards until they reach, the sides

across the body, and up to the left side above the

Pio. 15. Pre. 1«

feet to be at right angles ; body erect, the right arm

Exercises with the Indian clubs, as a rule, are of

the left side, then downwards across the body, and

and repeat the third exercise, with the addition, how

of the clubs on the ground. (See Fig. 25.) From

Walking as an adjunct to health is not altogether

Many persons through walking with contracted

Running as an exercise must be undertaken with great

The advantages of cycling as an outdoor exercise

In this way a good upright figure could be

The advantages of swimming from almost every

Besides this, it also has its value as a physical

THE BREAST STROKE.

From this second position conclude the movements

Optdooe games, as an accessory to health, are of the

health, cannot be over-estimated.

Thus it is not wise to play a small boy with bigger

In the pursuit of our physical training we often meet

EXEEOISES FOR THE FEET,

EXEEOISES FOR THE LEGS.

and walking keeping them up to the mark, but, as

A good movement for the legs, helping to give an

EXERCISES FOR THE WAIST.

Fig. 44. Fig. 45.

Assume the position of attention, keeping the

EXERCISES FOR THE CHEST.

and a very simple but very beneficial movement can

Repeat the movement twelve times.

After having performed this movement twelve

wards, backwards, and upwards until the arms are

EXEECISES FOE THE NECK.

the head from falling too far forward, also in front

EXERCISES FOR THE ARMS.

to enable them to move in various directions. The

be developed to, the author hopes he may be excused

outwards and sideways as indicated by the dotted

previous movements by bringing the hands to the

Pig. 61. Fig. 62.

After you have become used to this movement, the

air as the arms are raised, and expelling it as the

only in a more exaggerated form. (See the dotted

In order to perfectly develop the muscles of the

the squares. Or lie may clamber diagonally from

THE BOXING BALL.

THE PEBSS BARS.

THE QUAKTER CIRCLE.